Best Healthy Caribbean Pork Stew Recipes

HEALTHY CARIBBEAN PORK STEW

Healthy caribbean pork stew image

A healthy flavorful stew. I sometimes serve over rice.

Provided by sherry monfils

Time 55m

Number Of Ingredients 13

Ingredients

24 oz pork loin, boneless
4 Tbsp flour
2 Tbsp canola oil
1 large onion, sliced
1 red bell pepper, thinly sliced
1 green bell pepper, chopped
2 tsp minced garlic
1 4 oz can green chiles, chopped
2 Tbsp worcestershire sauce
1 tsp ground ginger
1 8 oz can pineappl slices w/ juice
1 large tomato, diced
salt & pepper to taste

Steps:

1. Trim any fat from pork, cut pork into 1" cubes. Toss cubes w/ flour. Spray a lg skillet w/ cooking spray, place over med-high heat. Cook pork until browned on all sides. Transfer to a plate.
2. Heat oil in skillet. Saute onions, both peppers, garlic and chiles until onion is soft. Return pork to pan. Add 1 cup of water, worcestershire sauce, ginger, slat and pepper to taste.
3. Drain pineapple juice into skillet. Cover pan, reduce heat and simmer 30 mins, stirring occasioanlly. Stack pineapple and cut into 8 sections. Add pineapple and tomatoes to stew. Simmer, uncovered 10 mins.

JIM HARRISON'S CARIBBEAN STEW

Jim Harrison's Caribbean Stew image

Jim Harrison, the poet and epicure, hunter and fisherman, novelist, essayist and enthusiastic cook, published a version of this recipe in the literary magazine Smoke Signals in 1981. I adapted it more than three decades later, after Harrison's death in 2016. The key ingredients: a lot of tomato paste and a good, floral hot sauce, ideally made with Scotch bonnet peppers, which combine in marvelous ways. Parboiling the ribs allows the recipe to come together relatively quickly, and the cooking otherwise is totally serial: one step after another until you slide the pot into the oven and allow the heat to do its work. Substitute different meats, or fewer, if you like, depending on availability.

Provided by Sam Sifton

Categories soups and stews, main course

Time 2h

Yield 4 to 6 servings

Number Of Ingredients 16

Ingredients

1 1/2 pounds pork spareribs, cut into single ribs
2 tablespoons neutral oil, like canola or grapeseed
4 chicken thighs, bone-in and skin-on
Kosher salt and freshly ground black pepper, to taste
4 Italian sausages, hot or sweet
1 large yellow onion, peeled and sliced
4 cloves of garlic, peeled and minced
1/4 cup tomato paste
1 tablespoon plus 1 teaspoon red-wine vinegar
1 tablespoon plus 1 teaspoon lemon juice
3 tablespoons hot-pepper sauce, ideally one made with Scotch bonnet peppers, or to taste
1 cup chicken stock, homemade or low-sodium
1/2 teaspoon white sugar
4 dashes Worcestershire sauce
1 1/2 teaspoons chile powder
1 1/2 teaspoons paprika

Steps:

Place spareribs in a pot, and cover with water. Place pot over high heat, and bring to a boil. Lower heat slightly, and cook, covered, for 15 or 20 minutes, then remove ribs to a large bowl and discard the water.
While the ribs cook, pour the oil into a Dutch oven set over high heat, and swirl it around. Season the chicken thighs with salt and pepper, and when the oil begins to shimmer and is about to smoke, add them to the pan, skin-side down. Brown the chicken aggressively, about 5 to 7 minutes per side, then add the chicken to the bowl with the ribs. Repeat with the sausages, browning them on all sides for approximately 5 to 7 minutes, then add to the bowl with the chicken and the ribs. Cook the onions and garlic in the fat remaining in the Dutch oven, stirring occasionally until they soften and begin to brown, approximately 5 to 7 minutes.
Heat oven to 300. Add the tomato paste, vinegar, lemon juice, hot-pepper sauce, chicken stock, sugar, Worcestershire sauce, chile powder and paprika to the onions and garlic in the Dutch oven, then stir to combine, and allow to cook for 1 to 2 minutes. Add the meats to the Dutch oven, stirring and tossing them so that they are well covered with the sauce, then cover the pot, and place in the oven to cook, undisturbed, for approximately 90 minutes, or until the meats are tender and, in the case of the chicken and the ribs, pulling from the bone.

Nutrition Facts : @context http, Calories 882, UnsaturatedFat 43 grams, Carbohydrate 9 grams, Fat 72 grams, Fiber 2 grams, Protein 47 grams, SaturatedFat 22 grams, Sodium 894 milligrams, Sugar 4 grams, TransFat 0 grams

HEALTHY CARIBBEAN STEW

Healthy Caribbean Stew image

This spicy bean stew reheats well so it can be made ahead and refrigerated until needed for mealtime. Add meat for an omni-version.

Provided by KristinV

Categories Stew

Time 1h15m

Yield 8-10 serving(s)

Number Of Ingredients 18

Ingredients

1/3 cup water
1 large onion, chopped
1 red bell pepper, chopped
3 cups peeled & chunked sweet potatoes
1 (15 ounce) can tomato sauce
1 (15 ounce) can diced tomatoes with jalapenos
1 (20 ounce) can pineapple chunks in juice
2 cups chunked green apples (unpeeled)
1 (4 ounce) can chopped green chilies
1/2 cup vegetable broth
1 (15 ounce) can pinto beans, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (15 ounce) can kidney beans, drained and rinsed
2 tablespoons brown sugar
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon ground oregano
1/4 teaspoon cinnamon

Steps:

Place the water in a large pot. Add onion and bell pepper. Cook, stirring occasionally, for 5 minutes.
Add sweet potatoes, tomato sauce, tomatoes, pineapple, apples, chilies and vegetable broth.
Bring to a boil, reduce heat, cover and cook over low heat for 45 minutes, stirring occasionally.
Add beans and seasonings, mix well and continue to cook over low heat for another 10 minutes, stirring occasionally.
Serve over rice.

Nutrition Facts : Calories 327.7, Fat 1.4, SaturatedFat 0.3, Sodium 695.8, Carbohydrate 69, Fiber 15.8, Sugar 24.6, Protein 14