Caribbean-Style Pork Stew
From: Diabetic LivingThis bean and pork stew recipe, spiced with peppery sweet ginger and piquant cumin, is rich in soluble fiber, which helps protect against heart disease.
Servings: 6 (1 1/3-cup) servings
Total: 30 mins
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Ingredients
1 15-ounce can black beans, rinsed and drained
1 14 1/2-ounce can beef broth
1 3/4 cups water
12 ounces cooked lean pork, cut into bite-size strips
3 plantains, peeled and cubed
1/2 of a 16-ounce package (2 cups) frozen pepper stir-fry vegetables (yellow, green, and red sweet peppers and onion)
1 cup chopped tomatoes
1 tablespoon grated fresh ginger
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
3 cups hot cooked brown rice
Fresh pineapple slices (optional)
Directions
1. In a 4-quart Dutch oven combine black beans, broth, and water. Bring to boiling. Stir in meat, plantains, frozen vegetables, tomatoes, ginger, cumin, salt, and crushed red pepper.
2. Return to boiling; reduce heat. Simmer, covered, about 10 minutes or until plantains are tender. Serve stew with rice. If desired, sprinkle with additional red pepper and garnish with pineapple slices. Makes 6 (1 1/3-cup) servings.
Nutrition Facts
Calories 425, Total Fat 9 g, Saturated Fat 3 g, Cholesterol 52 mg, Sodium 547 mg, Carbohydrate 66 g, Fiber 6 g, Protein 26 g. Daily Values: Vitamin A 22%, Vitamin C 77%, Calcium 4%, Iron 22%. Exchanges: Vegetable 2.5, Starch 3, Medium-Fat Meat 1.5.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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