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Caribbean Pork Stew with Peppers

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Caribbean Pork Stew with Peppers
  • Prep Time 20 min
  • Total Time 6 hr 20 min
  • Servings 4
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Add wonderful Island flavor to your meal. Check out this pork stew with peppers that’s served over rice – perfect slow-cooked dinner.

Ingredients

1/3
cup all-purpose flour
1
teaspoon salt
1/2
teaspoon pepper
2
lb boneless pork loin, cut into 1-inch cubes
2
tablespoons vegetable oil
1
medium yellow onion, chopped (1/2 cup)
1
medium green bell pepper, cut into 1-inch pieces
1
medium red bell pepper, cut into 1-inch pieces
2
cloves garlic, finely chopped
1/2
teaspoon ground cinnamon
1/2
teaspoon ground ginger
1/4
teaspoon crushed red pepper flakes
1 1/4
cups orange juice
1 1/2
cups uncooked regular long-grain white rice
3
cups water

Directions

  • 1 In large resealable food-storage plastic bag, place flour, salt and pepper. Add pork; seal bag and shake to coat. In 12-inch skillet, heat oil over medium-high heat. Brown pork cubes in oil on all sides, working in batches if necessary.
  • 2 Spray 3 1/2- to 4-quart slow cooker with cooking spray. With slotted spoon, remove pork from skillet to slow cooker. Stir in all remaining ingredients except rice and water.
  • 3 Cover; cook on Low heat setting 6 to 8 hours. About 25 minutes before pork is done, cook rice in water as directed on package. Serve stew over rice.
Tips  

Using both red and green bell peppers makes for a colorful dish, but you can use 2 red or 2 green if you like.

For a change of pace, serve this flavorful stew on a bed of brown rice instead of white rice.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
800
(
Calories from Fat
230
)
Daily Value
Total Fat
26g
39%
(
Saturated Fat
7g
37%
,
Trans Fat
0g
)
Cholesterol
145mg
48%
Sodium
1500mg
63%
Potassium
1030mg
30%
Total Carbohydrate
83g
28%
(
Dietary Fiber
3g
13%
,
Sugars
10g
)
Protein
58g
Daily Value*:
Vitamin A
25%
25%
Vitamin C
70%
70%
Calcium
6%
6%
Iron
30%
30%
Exchanges:
4 1/2 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 6 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
5 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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