Caribbean-Style Pork Stew
This bean and pork stew recipe, spiced with peppery sweet ginger and piquant cumin, is rich in soluble fiber, which helps protect against heart disease.
Ingredients
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1 15-ounce can black beans, rinsed and drained
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1 14 1/2-ounce can beef broth
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1 3/4 cups water
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12 ounces cooked lean pork, cut into bite-size strips
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3 plantains, peeled and cubed
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1/2 of a 16-ounce package (2 cups) frozen pepper stir-fry vegetables (yellow, green, and red sweet peppers and onion)
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1 cup chopped tomatoes
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1 tablespoon grated fresh ginger
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1 teaspoon ground cumin
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1/4 teaspoon salt
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1/4 teaspoon crushed red pepper
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3 cups hot cooked brown rice
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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 information
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
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