Healthy Caribbean Pork Stew Food

JIM HARRISON'S CARIBBEAN STEW

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.

PORK STEW: CARNE ADOVADA

Steps:

• Preheat oven to 250 degrees F. Spread all the spices (chile, coriander, cumin, oregano, peppercorns) on a sheet of aluminum foil with the edges turned up to avoid spillage and toast the spices for a few minutes. Transfer the toasted spices to a molcajete or mortar and pestle and grind together.
• Sprinkle the pork cubes with the spices, covering all surfaces of the meat as much as possible. Let the pork sit covered in the refrigerator for 2 hours.
• Create a beurre manie by mashing the flour into the butter in a small bowl. Set aside until needed as a thickener for the stew.
• Heat the grape seed oil in a deep saute pan over medium-high heat until it begins to shimmer. Add the pork cubes and brown on all sides. Lower heat to medium and add the garlic and onion and stir to combine flavors. Cook until the onion turns translucent, then stir in chili powder and paprika. Add 4 cups water and reduce heat to low. Cover and let simmer until fork tender, about 2 hours. Add water as needed throughout the cooking process. In the last 30 minutes of cooking time, add the beurre manie to thicken. Serve hot.

CARIBBEAN STYLE PORK

Steps:

• cut pork into bitesize pieces and fry in oil
• add chopped onion and tinned tomatoes
• and all spices stir well and cook for a few minutes
• add chicken stock, optional rum and coconut cream simmer until cooked.. about 20 minutes
• serve with rice.. preferably rice and peas...enjoy

JAMAICAN PORK STEW

Steps:

• Brown onions and pork in oil.
• In a bowl or large measuring cup, combine sugar, cornstarch and salt. Gradually add vinegar, soya sauce, ketchup, water, and syrup/juice of drained pineapple.
• Add mixture to pork.
• Cook over low heat, stirring until thick and clear.
• Cover and simmer for 1 hour.
• Add pineapple tidbits and green pepper. Cook for an additional 5 minutes.
• Serve over hot rice.

HEALTHY CARIBBEAN STEW

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.

HEALTHY CARIBBEAN PORK STEW

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.