Caribbean Pork Curry (Porc Colombo)
From EatingWell: January/February 1997
Curry was brought to the Caribbean by British colonizers and the Indians they brought with them to work the sugar plantations. Our version uses lean, quick-cooking lean pork tenderloin.
- 12 ounces pork tenderloin, trimmed and cut into 3/4-inch chunks
- Salt & freshly ground pepper, to taste
- 2 teaspoons canola oil, divided
- 1 large onion, coarsely chopped (1 1/2 cups)
- 1 large green bell pepper, seeded and chopped (1 1/2 cups)
- 3 large cloves garlic, minced
- 2 tablespoons curry powder
- 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
- 1/2 teaspoon ground allspice
- 1/4 teaspoon ground cinnamon
- 2 cups reduced-sodium chicken broth
- 1 1/2 pounds sweet potatoes, peeled and cut into 3/4-inch chunks (5 cups)
- 1/2 cup chopped tomatoes, fresh or canned
- 2-3 Scotch bonnet chiles, pierced all over with a fork
- 1 bay leaf
- Season pork with salt and pepper. Heat 1 teaspoon oil in a Dutch oven or heavy soup pot over high heat. Add pork and cook, stirring occasionally, until browned on all sides, about 6 minutes. Transfer to a plate lined with paper towels and set aside.
- Reduce heat to medium and add remaining 1 teaspoon oil to pot. Add onion and bell pepper and cook, stirring, until vegetables are soft, about 5 minutes. Add garlic, curry powder, thyme, allspice and cinnamon; cook, stirring, until fragrant, about 1 minute more.
- Add broth, sweet potatoes, tomatoes, chiles and bay leaf. Bring to a simmer, reduce heat to low. Cover and simmer, stirring occasionally, until sweet potatoes are very tender and the sauce has thickened, 15 to 20 minutes.
- Add reserved pork and cook until heated through, about 3 minutes. Remove chiles and bay leaf. Adjust seasonings and serve.
Per serving: 288 calories; 6 g fat (2 g sat, 3 g mono); 50 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 23 g protein; 7 g fiber; 228 mg sodium; 1103 mg potassium.
Nutrition Bonus: Vitamin A (506% daily value), Vitamin C (96% dv), Selenium (43% dv), Potassium (32% dv), Iron & Magnesium (17% dv), Zinc (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat, 1/2 fat
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- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient
- January/February 1997