Boneless Pork Roast Recipe For Supper

Carribean Pork Ingredients

Beef broth – fourteen ounces
Black beans – one can (rinse and drain the beans)
Pepper – optional
Water – almost two cup of water
Salt – one fourth of teaspoon
Lean pork – twelve ounces (cook the pork and cut them into strips)
Brown rice – three cups (cook the rice and keep it ready)
Tomatoes – one cup (chop them into small pieces)
Red pepper powder – one fourth of a teaspoon
Plantains – three (peel the plantains and cut them into small slices)
Ground cumin powder – one teaspoon
Frozen stir fry vegetables – eight ounces
Fresh ginger – one tablespoon (grate or finely chop the ginger)
Sweet potatoes – two
Orange juice – one cup
Bay leaf – one
Red potatoes – two (medium size)
Whole corn kernel – seven ounces
Flour – one tablespoon
Onion – one (cut into thin strips)
Vinegar – one tablespoon

Method Of Preparation

1. Roast the pork strips and onions with a tablespoon of shortening. Throw off the trimmings and keep aside for cooling.
2. Add the broth, vinegar, orange juice, bay leaves, red potatoes, black beans and water in a 4 quart Dutch oven.
3. Stir in the whole corn kernel, sweet potatoes and tomatoes. Add the roasted pork,   and bring to the boil.
4. Mix in the crushed red pepper, meat, salt, plantains, cumin powder, frozen veggies, ginger and tomatoes.
5. Allow it to cook for a few more minutes on high heat. Decrease the heat and cook till the plantains are soft and tender. This step takes about ten minutes.
6. Add the diluted corn flour and keep stirring. This helps the stew to thicken.
7. Garnish with pineapple slices and red pepper.
8. Serve the warm Caribbean pork stew with rice.

Health Tips

• The above mentioned ingredients provide six servings.
• Leftovers from the Caribbean style pork stew also makes for an excellent brunch dish.
• It is a diabetes friendly preparation that takes about half an hour for the total preparation.
• Each serving of the pork stew provides 425 calories.
• The stew contributes to nine grams of total fat and three grams of saturated fat. It also provides 52 mg of cholesterol.
• Caribbean style pork stew is a high protein preparation, which provides 26 grams of protein. It also contributes to six grams of dietary fiber.
• It is high in sodium content, which is around 547 mg per serving.
• The stew also provides 66 grams of carbohydrates.