Best Healthy Caribbean 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.

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

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