Caribbean Pork and Plantain Stew

This was my Christmas Eve dinner – it has a nice tropical taste to offset the frigid outdoor temperatures we are experiencing.  This stew also packs quite a bit of heat – I mean sinus-clearing, eye-watering heat, which was fine with me tonight. It really warmed me up. But if you want less of a punch, reduce the amount of pepper. It was also very quick to make, so that I could finish baking cookies and wrapping presents, since I am rather behind on my holiday tasks (at least I got the cards out before Christmas this year.)

The  recipe for this dish came from Cooking Light. It was originally a bit high in fat for me, since, as usual, I want to freeze the leftovers and take them for lunch.  One of my principles for low fat cooking is to eliminate the oil, especially if all it is doing is being used to brown onions or other ingredients (I steam fry them instead).  But in this case, I thought that the peanut oil probably was going to add to the complexity of flavors in the stew, so I just reduced the amount.

This is one of those dishes that comes together fast, so I prepared all the ingredients in advance in order to be able to add them in rapid sequence:

That’s the cut up pork and plantains, the green onion sliced, the ginger and peppers in the bowl, and the liquids combined in the measuring cup.

In this stew, the plantains take the place of a starch like potatoes.  I didn’t serve it over rice. Rather, I sopped up the juices with some slightly sweet rolls.

Caribbean Pork and Plantain Stew

1 1/2 pounds pork tenderloin, trimmed of all fat and membrane
1 Tablespoon peanut oil
3/4 cup sliced green onions
2 Tablespoons minced peeled fresh ginger
1 teaspoon  Szechuan or pink peppercorns, crushed (I was out of Szechuan pepper so I used 1/2 teaspoon ground black pepper)
1 serrano chile, thinly sliced (I used jalapeno)
3 plantains, quartered lengthwise and sliced into 1-inch-thick pieces (about 3 cups) My plantains were yellow with brown spots, not fully ripe and black.
1 cup  fat-free, less-sodium chicken broth
1/2 cup low-sodium soy sauce
1/4 cup rum
1 Tablespoon brown sugar
2 Tablespoons water
1 Tablespoon cornstarch

Cut pork into 2 x 1/4-inch-wide strips. Heat oil in a large nonstick skillet or wok over medium-high heat. Add onions, ginger, peppercorns, and chile; stir-fry 30 seconds. Add pork; stir-fry 1 minute. Add plantains; stir-fry 30 seconds. Stir in broth, soy sauce, rum, and sugar; bring to a boil. Cover, reduce heat, and simmer 15 minutes, or until plantains soften.

Combine water and cornstarch, stirring well with a whisk. Add cornstarch mixture to pork mixture, stirring well; bring to a boil. Cook 1 minute or until somewhat thick, stirring constantly.  This makes 6 tummy-warming servings at about 7 grams of fat/serving.

HINT: Plantains, unlike bananas, are rather difficult to peel unless they are dead ripe and black. To peel them, I cut off the ends, and then run the tip of a sharp knife down the side twice, about an inch apart. Pull this thin strip off. You should now be able to use your fingers to lift the remaining skin off the plantain.

Advertisements

1 Response to “Caribbean Pork and Plantain Stew”


  1. 1 Peggy March 18, 2014 at 8:39 am

    Just discovered your site. It is great to find someone who is testing the Cooking Light recipes for me. Nice site, thank you!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




ABOUT KAREN

I have lost 200 pounds. I did not do it through surgery – I don’t like knives and needles – or by joining a club, vigorous exercise, or rigorous dieting. I did it by gourmet cooking. To be precise, by cooking low fat, really delicious food. I love to cook as much as I love to eat. Food magazines are some of my favorite reading. I would feel deprived if I couldn’t have the sensuous experience of good food crossing my lips. This blog is about my perpetual feast, my passionate love of food, with recipes, photos, and occasional advice and principles that I have learned along the way.

More about me.

AddThis Feed Button

Follow me on Twitter

  • RT @mattyglesias: Idea: The compassion Senators feel for John McCain and his family, but applied to all Americans who have health care need… 1 day ago
  • RT @RedTRaccoon: Dear Mr. President (@realDonaldTrump), Now would be a good time to apologize to Sen John McCain for your POW comments. S… 1 day ago

Archives


%d bloggers like this: