Caribbean-Style Pork Stew

Caribbean-Style Pork Stew

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From: Diabetic Living Magazine

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 6 servings

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Original recipe yields 6 servings
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  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (14.5 ounce) can beef broth
  • 1¾ cups water
  • 12 ounces cooked lean pork, cut into bite-size strips
  • 3 plantains, peeled and cubed
  • ½ of a 16-ounce package (2 cups) frozen pepper stir-fry vegetables (yellow, green, and red bell peppers and onion)
  • 1 cup chopped tomatoes
  • 1 tablespoon grated fresh ginger
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon crushed red pepper, plus more for garnish
  • 3 cups hot cooked brown rice
  • Fresh pineapple slices (optional)

Preparation

  • Prep

  • Ready In

  1. Combine black beans, broth, and water in a large pot. Bring to boiling. Stir in pork, plantains, frozen vegetables, tomatoes, ginger, cumin, salt, and crushed red pepper.
  2. Return to boiling; reduce heat. Simmer, covered, about 10 minutes or until the plantains are tender. Serve stew with rice. If desired, sprinkle with additional crushed red pepper and garnish with pineapple slices.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 401 calories; 7 g fat(2 g sat); 7 g fiber; 64 g carbohydrates; 25 g protein; 105 mcg folate; 46 mg cholesterol; 3 g sugars; 1,434 IU vitamin A; 36 mg vitamin C; 51 mg calcium; 3 mg iron; 543 mg sodium; 939 mg potassium
  • Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (29% dv), Folate (26% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 starch, 2½ vegetable, 1½ medium-fat protein

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