Caribbean Pork Stew with Pineapple

Ingredients:

12 oz. boneless pork loin

2 Tbsp. flour

1 Tbsp. canola oil

1 medium onion, sliced

1 green bell pepper, seeded and chopped

1 clove garlic, minced

1 small chili pepper, seeded and minced

1 Tbsp. Worcestershire sauce

1/2 tsp. ground ginger

1 can (8 oz.) sliced pineapple in juice

1 large tomato, seeded and diced

1/2 medium cucumber, peeled, seeded and diced

3/4 tsp. salt

1/4 tsp. freshly ground pepper


Directions

1. Trim all visible fat from meat. Cut into 1-inch cubes. Toss with flour to coat.

2. Generously coat deep, medium skillet with cooking spray. Set over medium-high heat. Brown meat, turning it to color on all sides, about 5 minutes. Transfer meat to plate.

3. Heat oil in pan. Saut� onion, green pepper, garlic and chili pepper until onion is translucent, about 4 minutes. Return meat to pan. Add 1 cup water, Worcestershire sauce, ginger, salt and pepper. Drain liquid from pineapple into pan. Cover, reduce heat and simmer 30 minutes.

4. Stack pineapple slices and cut into 8 sections. Add fruit, tomato and cucumber to stew. Simmer, uncovered, 10 minutes. This stew keeps 2 to 3 days, covered, in the refrigerator.

Makes 4 servings.


Amount Per Serving
Calories: 258.2


Total Fat: 10.0 g

Cholesterol: 41.2 mg

Sodium: 796.9 mg

Total Carbs: 22.9 g

Dietary Fiber: 2.4 g

Protein: 18.2 g