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
More From EatingWell
An outstanding salad dressing can take your salad from ho-hum...
Fresh seasonal produce offers plenty of reasons to try one of...
Turnips are a root vegetable with purple-white skin and a...
A piping-hot bowl of soup makes a delicious dinner and an...
Instead of ordering takeout tonight, try an easy chicken stir...
Whether you’re eating chickpeas in a salad, pasta dish or...
Pass on store-bought snacks that are loaded with fat and...
Vegetables are one of the healthiest foods you can eat,...
Our healthy low-carb desserts are delicious ways to end your...
Boneless chicken thighs can take plenty of cooking without...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
- Main Ingredient
- Ease of Preparation
- Total Time
- 1 hour or less
- January/February 1997