Prep Time:40 minsAdditional Time:15 minsTotal Time:55 minsServings:4Yield:4 servingJump to Nutrition Facts
Prep Time:40 minsAdditional Time:15 minsTotal Time:55 minsServings:4Yield:4 serving
Prep Time:40 mins
Prep Time:
40 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:55 mins
Total Time:
55 mins
Servings:4
Servings:
4
Yield:4 serving
Yield:
4 serving
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsJamaican Jerk Seasoning2teaspoonsonion powder1teaspoonsugar1teaspooncrushed dried thyme1teaspooncrushed red pepper½teaspoonground cinnamon½teaspoonground clovesVinaigrette¼teaspoonorange zest1tablespoonorange juice⅛teaspoonsalt1tablespoonolive oil1tablespoonwhite wine vinegar1tablespoonlime juice1tablespoonhoney¼teaspoonblack pepperCaribbean Bowls½cupuncooked regular brown ricesalt½teaspoonJamaican Jerk Seasoning1cupchopped fresh pineapple½cupsliced red onion½fresh jalapeño chile pepper, seeded (if desired) and finely chopped (see Tip)1poundnatural pork tenderloin, trimmed and cut into 1-inch pieces2teaspoonsolive oil¼teaspoonblack pepper1 ½tablespoonswater1/2 of a 15-oz. can (3/4 cup) reduced-sodium black beans, rinsed and drained1avocado, halved, seeded, peeled, and slicedFresh cilantro
Cook Mode(Keep screen awake)
Ingredients
Jamaican Jerk Seasoning
2teaspoonsonion powder
1teaspoonsugar
1teaspooncrushed dried thyme
1teaspooncrushed red pepper
½teaspoonground cinnamon
½teaspoonground cloves
Vinaigrette
¼teaspoonorange zest
1tablespoonorange juice
⅛teaspoonsalt
1tablespoonolive oil
1tablespoonwhite wine vinegar
1tablespoonlime juice
1tablespoonhoney
¼teaspoonblack pepper
Caribbean Bowls
½cupuncooked regular brown rice
salt
½teaspoonJamaican Jerk Seasoning
1cupchopped fresh pineapple
½cupsliced red onion
½fresh jalapeño chile pepper, seeded (if desired) and finely chopped (see Tip)
1poundnatural pork tenderloin, trimmed and cut into 1-inch pieces
2teaspoonsolive oil
1 ½tablespoonswater
1/2 of a 15-oz. can (3/4 cup) reduced-sodium black beans, rinsed and drained
1avocado, halved, seeded, peeled, and sliced
Fresh cilantro
DirectionsTo prepare the Jamaican Jerk Seasoning: Mix onion powder, sugar, thyme, crushed red pepper, cinnamon, and cloves together in a small storage container. Set aside.To prepare the Vinaigrette: In a small bowl whisk together orange zest, orange juice, salt, oil, vinegar, lime juice, honey, and black pepper. Set aside.To prepare the Caribbean Bowls: Cook rice with 1/4 teaspoon of the salt and 1/4 teaspoon of the Jamaican Jerk Seasoning according to package directions. Set aside.In a medium bowl combine pineapple, onion, and jalapeño pepper. Set aside. In another medium bowl toss together meat, 2 teaspoons oil, 1/4 teaspoon salt, ½ teaspoon jerk seasoning, and pepper.Heat a 10-inch nonstick skillet over medium-high. Add meat, half at a time, and cook 5 to 6 minutes or until slightly pink in center. Add the water; cook 1 to 2 minutes more or until liquid is evaporated, stirring to scrape up crusty brown bits and coat meat.Stir beans into cooked rice. Divide meat, rice mixture and pineapple mixture among individual bowls. Drizzle with vinaigrette and top with avocado and cilantro.TipsTip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.Originally appeared: Diabetic Living Magazine
Directions
To prepare the Jamaican Jerk Seasoning: Mix onion powder, sugar, thyme, crushed red pepper, cinnamon, and cloves together in a small storage container. Set aside.To prepare the Vinaigrette: In a small bowl whisk together orange zest, orange juice, salt, oil, vinegar, lime juice, honey, and black pepper. Set aside.To prepare the Caribbean Bowls: Cook rice with 1/4 teaspoon of the salt and 1/4 teaspoon of the Jamaican Jerk Seasoning according to package directions. Set aside.In a medium bowl combine pineapple, onion, and jalapeño pepper. Set aside. In another medium bowl toss together meat, 2 teaspoons oil, 1/4 teaspoon salt, ½ teaspoon jerk seasoning, and pepper.Heat a 10-inch nonstick skillet over medium-high. Add meat, half at a time, and cook 5 to 6 minutes or until slightly pink in center. Add the water; cook 1 to 2 minutes more or until liquid is evaporated, stirring to scrape up crusty brown bits and coat meat.Stir beans into cooked rice. Divide meat, rice mixture and pineapple mixture among individual bowls. Drizzle with vinaigrette and top with avocado and cilantro.TipsTip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
To prepare the Jamaican Jerk Seasoning: Mix onion powder, sugar, thyme, crushed red pepper, cinnamon, and cloves together in a small storage container. Set aside.
To prepare the Vinaigrette: In a small bowl whisk together orange zest, orange juice, salt, oil, vinegar, lime juice, honey, and black pepper. Set aside.
To prepare the Caribbean Bowls: Cook rice with 1/4 teaspoon of the salt and 1/4 teaspoon of the Jamaican Jerk Seasoning according to package directions. Set aside.
In a medium bowl combine pineapple, onion, and jalapeño pepper. Set aside. In another medium bowl toss together meat, 2 teaspoons oil, 1/4 teaspoon salt, ½ teaspoon jerk seasoning, and pepper.
Heat a 10-inch nonstick skillet over medium-high. Add meat, half at a time, and cook 5 to 6 minutes or until slightly pink in center. Add the water; cook 1 to 2 minutes more or until liquid is evaporated, stirring to scrape up crusty brown bits and coat meat.
Stir beans into cooked rice. Divide meat, rice mixture and pineapple mixture among individual bowls. Drizzle with vinaigrette and top with avocado and cilantro.
Tips
Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Originally appeared: Diabetic Living Magazine
Rate ItPrint
Nutrition Facts(per serving)401Calories14gFat40gCarbs29gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
