Name: Caribbean Bowls
Prep time: 40 min
Total time: 55 min
Ingredients: 2 teaspoons onion powder; 1 teaspoon sugar; 1 teaspoon crushed dried thyme; 1 teaspoon crushed red pepper; 0.5 teaspoon ground cinnamon; 0.5 teaspoon ground cloves; 0.25 teaspoon orange zest; 1 tablespoon orange juice; 0.125 teaspoon salt; 1 tablespoon olive oil; 1 tablespoon white wine vinegar; 1 tablespoon lime juice; 1 tablespoon honey; 0.25 teaspoon black pepper; 0.5 cup uncooked regular brown rice; salt; 0.5 teaspoon Jamaican Jerk Seasoning; 1 cup chopped fresh pineapple; 0.5 cup sliced red onion; 0.5 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; 0.25 teaspoon black pepper; 1.5 tablespoons water; 1/2 of a 15-oz. can (3/4 cup) reduced-sodium black beans, rinsed and drained; 1 avocado, halved, seeded, peeled, and sliced; Fresh cilantro

Caribbean Bowls

4.0

(2)

2 Reviews

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.

EatingWell Test Kitchen

Updated on June 19, 2020

Prep Time:

40 mins

Additional Time:

15 mins

Total Time:

55 mins

Servings:

Yield:

4 serving

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure High-Protein Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

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
1 ½ tablespoons water
1/2 of a 15-oz. can (3/4 cup) reduced-sodium black beans, rinsed and drained
1 avocado, halved, seeded, peeled, and sliced
Fresh cilantro

Directions

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.

Tips

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 (per serving)

401	Calories
14g	Fat
40g	Carbs
29g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 ounces meat, 1/2 cup rice mixture, 1/3 cup pineapple mixture + 1 tablespoon vinaigrette
Calories 401
% Daily Value *
Total Carbohydrate 40g	14%
Dietary Fiber 6g	22%
Total Sugars 9g
Added Sugars 4g	9%
Protein 29g	58%
Total Fat 14g	18%
Saturated Fat 2g	12%
Cholesterol 74mg	25%
Vitamin A 134IU	3%
Vitamin C 27mg	30%
Folate 45mcg	11%
Sodium 519mg	23%
Calcium 45mg	3%
Iron 3mg	16%
Magnesium 74mg	18%
Potassium 932mg	20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.