Makes 4 servings, 1 1/2 cup each
Active Time: 40 Minutes
Total Time: 1 Hour
Ingredients :
12 ounces pork tenderloin, trimmed and cut into ¾-inch chunks
Salt & freshly ground pepper to taste
2 teaspoons canola oil, divided
1 large onion, coarsely chopped (1 ½ cups)
1 large green bell pepper, seeded and chopped (1 ½ cups)
3 large cloves garlic, minced
2 tablespoons curry powder
1 tablespoon chopped fresh thyme or 1 teaspoon dried
1/2 teaspoon ground allspice
1/4 teaspoon ground cinnamon
2 cups reduced-sodium chicken broth
1 1/2 pounds sweet potatoes, peeled and cut into ¾-inch chunks (5 cups)
1/2 cup chopped tomatoes, fresh or canned
2-3 Scotch bonnet chiles, pierced all over with a fork
1 bay leaf
Method :
1. Season pork with salt and pepper. Heat 1 teaspoon oil in a Dutch oven or heavy soup pot over high heat. Add pork and cook, stirring occasionally, until browned on all sides, about 6 minutes. Transfer to a plate lined with paper towels and set aside.
2. Reduce heat to medium and add remaining 1 teaspoon oil to pot. Add onion and bell pepper and cook, stirring, until vegetables are soft, about 5 minutes. Add garlic, curry powder, thyme, allspice and cinnamon; cook, stirring, until fragrant, about 1 minute more.
3. Add broth, sweet potatoes, tomatoes, chiles and bay leaf. Bring to a simmer, reduce heat to low. Cover and simmer, stirring occasionally, until sweet potatoes are very tender and the sauce has thickened, 15 to 20 minutes.
4. Add reserved pork and cook until heated through, about 3 minutes. Remove chiles and bay leaf. Adjust seasonings and serve.
Per Serving:
288 calories;
6 g fat (2 g sat, 3 g mono);
50 mg cholesterol;
36 g carbohydrate;
23 g protein;
7 g fiber;
228 mg sodium;
1103 mg potassium.
Nutrition bonus:
Vitamin A (506% daily value), Vitamin C (96% dv), Selenium (43% dv), Potassium (32% dv), Iron & Magnesium (17% dv), Zinc (15% dv).
2 Carbohydrate Servings
Curry was brought to the Caribbean by British colonizers and the Indians they brought with them to work the sugar plantations. Our version uses lean, quick-cooking lean pork tenderloin.
Source: EatingWell Magazine January/February 1997
Formatted by : Chupa Babi
Active Time: 40 Minutes
Total Time: 1 Hour
Ingredients :
12 ounces pork tenderloin, trimmed and cut into ¾-inch chunks
Salt & freshly ground pepper to taste
2 teaspoons canola oil, divided
1 large onion, coarsely chopped (1 ½ cups)
1 large green bell pepper, seeded and chopped (1 ½ cups)
3 large cloves garlic, minced
2 tablespoons curry powder
1 tablespoon chopped fresh thyme or 1 teaspoon dried
1/2 teaspoon ground allspice
1/4 teaspoon ground cinnamon
2 cups reduced-sodium chicken broth
1 1/2 pounds sweet potatoes, peeled and cut into ¾-inch chunks (5 cups)
1/2 cup chopped tomatoes, fresh or canned
2-3 Scotch bonnet chiles, pierced all over with a fork
1 bay leaf
Method :
1. Season pork with salt and pepper. Heat 1 teaspoon oil in a Dutch oven or heavy soup pot over high heat. Add pork and cook, stirring occasionally, until browned on all sides, about 6 minutes. Transfer to a plate lined with paper towels and set aside.
2. Reduce heat to medium and add remaining 1 teaspoon oil to pot. Add onion and bell pepper and cook, stirring, until vegetables are soft, about 5 minutes. Add garlic, curry powder, thyme, allspice and cinnamon; cook, stirring, until fragrant, about 1 minute more.
3. Add broth, sweet potatoes, tomatoes, chiles and bay leaf. Bring to a simmer, reduce heat to low. Cover and simmer, stirring occasionally, until sweet potatoes are very tender and the sauce has thickened, 15 to 20 minutes.
4. Add reserved pork and cook until heated through, about 3 minutes. Remove chiles and bay leaf. Adjust seasonings and serve.
Per Serving:
288 calories;
6 g fat (2 g sat, 3 g mono);
50 mg cholesterol;
36 g carbohydrate;
23 g protein;
7 g fiber;
228 mg sodium;
1103 mg potassium.
Nutrition bonus:
Vitamin A (506% daily value), Vitamin C (96% dv), Selenium (43% dv), Potassium (32% dv), Iron & Magnesium (17% dv), Zinc (15% dv).
2 Carbohydrate Servings
Curry was brought to the Caribbean by British colonizers and the Indians they brought with them to work the sugar plantations. Our version uses lean, quick-cooking lean pork tenderloin.
Source: EatingWell Magazine January/February 1997
Formatted by : Chupa Babi
