CARIBBEAN PORK STEW
CARIBBEAN PORK STEW
Ingredients
- 1/3 cup chopped green onion
- 2 tbsp grated fresh ginger
- 2 tbsp soy sauce
- 2 tbsp Worcestershire sauce
- 1/2 tsp thyme, crumbled
- 1/2 tsp cayenne pepper
- 1/2 tsp allspice
- 2 lb (1 kg) pork tenderloin, sliced 1/2 inch thick
- 5 cups sweet potato chunks (1 inch)
- 1 red bell pepper, cut into chunks
- 2 green onions, cut into 1 1/2 inch pieces
- 2 tbsp oil, divided
- 1 can (14 oz/398 mL) pineapple chunks with juice
Directions
- Combine first 7 ingredients (chopped green onion through allspice).
- Add pork and toss to coat. Cover and let stand 30 minutes.
- Combine sweet potato, pepper and remaining green onions with 1 tbsp oil in a shallow casserole.
- Bake, covered, at 425ºF for 15 minutes.
- Meanwhile, heat remaining 1 tbsp oil in a frypan.
- Drain pork, reserving marinade. Brown pork in oil in batches. Add pork and reserved marinade to vegetables in casserole; stir to combine.
- Add pineapple with juice to frypan and bring to a boil, stirring to remove any browned bits.
- Pour pineapple mixture over pork and vegetables. Cover and bake at 350ºF for 45 minutes.
- Uncover and bake 10 minutes longer. Serve immediately.
Nutritional analysis per serving:
356 calories, 8.9 g fat, 32.2 g protein, 36.7 g carbohydrate, 4.8 g fibre, 490 mg sodium