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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.

Source: Diabetic Living Magazine


Read the full recipe after the video.


Jamaican Jerk Seasoning
Caribbean Bowls


Instructions Checklist
  • 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.

  • 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.

  • To prepare the Caribbean Bowls: Cook rice with 1/4 teaspoon of the salt and 1/4 teaspoon of the Jamaican Jerk Seasoning according to package directions. Set aside.

  • In a medium bowl combine pineapple, onion, and jalapeño pepper. Set aside. In another medium bowl toss together meat, 2 teaspoons oil, 1/4 teaspoon salt, ½ teaspoon jerk seasoning, and pepper.

  • 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.

  • 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 Facts

3 ounces meat, 1/2 cup rice mixture, 1/3 cup pineapple mixture + 1 tablespoon vinaigrette
401 calories; protein 29.1g; carbohydrates 39.8g; dietary fiber 6.1g; sugars 9.3g; fat 14.2g; saturated fat 2.4g; cholesterol 73.7mg; vitamin a iu 134.1IU; vitamin c 27mg; folate 44.6mcg; calcium 44.8mg; iron 2.9mg; magnesium 73.8mg; potassium 931.5mg; sodium 518.9mg; added sugar 4.4g.

3 1/2 lean protein, 1 1/2 fat, 1 1/2 starch, 1/2 fruit, 1/2 other carbohydrate, 1/2 vegetable