Caribbean Bowls


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.

Prep Time:
40 mins
Additional Time:
15 mins
Total Time:
55 mins
4 serving


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


  • ¼ teaspoon orange zest

  • 1 tablespoon orange juice

  • 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


  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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 (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.

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