Caribbean Bowls

Caribbean Bowls

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From: Diabetic Living Magazine

This tropical dish is made complete with Jamaican Jerk Seasoning. Pork, rice, and beans combine with pineapple and red onion in a delicious honey-lime vinaigrette.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Jamaican Jerk Seasoning
  • 2 teaspoons onion powder
  • 1 teaspoon sugar
  • 1 teaspoon crushed dried thyme
  • 1 teaspoon crushed red pepper
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cloves
  • Vinaigrette
  • ¼ teaspoon orange zest
  • 1 tablespoon orange juice
  • ⅛ teaspoon salt
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • ¼ teaspoon black pepper
  • Caribbean Bowls
  • ½ cup uncooked regular brown rice
  • salt
  • ½ teaspoon Jamaican Jerk Seasoning
  • 1 cup chopped fresh pineapple
  • ½ cup sliced red onion
  • ½ fresh jalapeño chile pepper, seeded (if desired) and finely chopped (see Tip)
  • 1 pound natural pork tenderloin, trimmed and cut into 1-inch pieces
  • 2 teaspoons olive oil
  • ¼ teaspoon black pepper
  • 1½ tablespoons water
  • ½ of a 15-oz. can ( ¾ cup) reduced-sodium black beans, rinsed and drained
  • 1 avocado, halved, seeded, peeled, and sliced
  • Fresh cilantro

Preparation

  • Prep

  • Ready In

  1. To prepare the Jamaican Jerk Seasoning: Mix onion powder, sugar, thyme, crushed red pepper, cinnamon, and cloves together in a small storage container. Set aside.
  2. To prepare the Vinaigrette: In a small bowl whisk together orange zest, orange juice, salt, oil, vinegar, lime juice, honey, and black pepper. Set aside.
  3. To prepare the Caribbean Bowls: Cook rice with ¼ teaspoon of the salt and ¼ teaspoon of the Jamaican Jerk Seasoning according to package directions. Set aside.
  4. In a medium bowl combine pineapple, onion, and jalapeño pepper. Set aside. In another medium bowl toss together meat, 2 teaspoons oil, ¼ teaspoon salt, ½ teaspoon jerk seasoning, and pepper.
  5. Heat a 10-inch nonstick skillet over medium-high. Add meat, half at a time, and cook 5 to 6 minutes or until slightly pink in center. Add the water; cook 1 to 2 minutes more or until liquid is evaporated, stirring to scrape up crusty brown bits and coat meat.
  6. Stir beans into cooked rice. Divide meat, rice mixture and pineapple mixture among individual bowls. Drizzle with vinaigrette and top with avocado and cilantro.
  • Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition information

  • Serving size: 3 ounces meat, ½ cup rice mixture, ⅓ cup pineapple mixture + 1 tablespoon vinaigrette
  • Per serving: 401 calories; 14 g fat(2 g sat); 6 g fiber; 40 g carbohydrates; 29 g protein; 45 mcg folate; 74 mg cholesterol; 9 g sugars; 4 g added sugars; 134 IU vitamin A; 27 mg vitamin C; 45 mg calcium; 3 mg iron; 519 mg sodium; 931 mg potassium
  • Nutrition Bonus: Vitamin C (45% daily value)
  • Carbohydrate Servings:
  • Exchanges: 3½ lean protein, 1½ fat, 1½ starch, ½ fruit, ½ other carbohydrate, ½ vegetable

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