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      RECIPE TITLE "Caribbean Sweet and Sour Pork Recipe"
    Source: Eating Well,
    courtesy of Cooking.com

    yieldsMakes 6 servings   time--- difficultyeasy

    The following recipe calls for boiling the pork, which removes even more fat from the already lean pork filet. The sauce is practically fat free. You can also prepare this dish substituting cooked chicken, beef, fish, or shellfish for the pork.

      RECIPE INGREDIENTS

    3 tablespoons vegetable oil
    2 tablespoons finely chopped, peeled fresh ginger
    1 tablespoon finely chopped garlic
    1 cup coarsely chopped carrots
    1 cup coarsely chopped onion
    1 cup coarsely chopped green bell peppers
    1 cup crushed pineapple in its own juice
    1/4 cup white wine vinegar
    1 tablespoon sugar
    1/2 tablespoon pepper">white or freshly ground black pepper
    1 1/2 cups ketchup
    1/2 cup pineapple juice or water
    2-1/4 pounds pork filets, cut into bite-sized cubes, at room temperature
    Cooked rice, for serving

    Food Of Jamaica
    Food Of Jamaica Informative essays by Jamaican food experts plus best recipes from both traditional kitchens & well-known chefs. Gorgeous color photos.

      RECIPE METHOD

    In a large saucepan, heat the oil. Add ginger and garlic and sauté over a low flame for 5 minutes until fragrant. Do not brown the garlic or it will taste bitter. Add the carrots, sauté another 5 minutes. Add the onion and peppers and sauté about 3 minutes--until the green peppers lose their rawness, but aren’t cooked thoroughly.

    Add the cup of pineapple and its juice and the vinegar. Bring to a boil over high heat. Reduce the heat to medium and cook for 5 minutes.

    Add the sugar, pepper, ketchup, and 1/2 cup of pineapple juice or water. Stir very well and continue to cook an additional 5 minutes.

    Cook the pork in boiling water for 10 minutes, testing the meat for doneness after 5 minutes. Cut a piece open -- if it’s not pink inside, it’s done. When done, drain and add the pork to the sauce. Cook together for 2 minutes.

    Adjust seasoning, tasting for salt, pepper, and vinegar. Add more if desired. Serve with cooked rice.

    NOTE: This dish should be served immediately. It toughens if held in the refrigerator.

    Recipe reprinted by permission of Doubleday. All rights reserved.

      Nutrition Facts
    Makes 6 servings
    Facts per Serving
    Calories: 402 Fat: 13g Carbohydrates: 34g
    Cholesterol: 111mg Sodium: 822mg Protein: 38g
    Fiber: 3g % Cal. from Fat: 29% % Cal. from Carbs: 34%

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    EatingWell Lose weight, feel amazing and enjoy every meal with EatingWell! Every issue of EatingWell is packed with delicious, mouth-watering recipes that are fast and easy to make. And the recipes in EatingWell taste so good, you'll never sacrifice taste for healthy eating. Plus, EatingWell focuses on fresh fruits and vegetables, whole grains and healthy cuts of meat that you can get right in your hometown grocery store. Dine lavishly and feel better than ever with EatingWell!


     

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