women

Slow-cooker jerk pork stew

0Description: Slow-cooker jerk pork stew

Slow-cooker jerk pork stew

 

·         Serves 6

·         Prep 15 minutes

·         Cook 6 hours 10 minutes

Ingredient

·         2 teaspoons olive oil

·         600g pork shoulder, cut into 2cm pieces

·         1 brown onion, roughly chopped

·         1 red capsicum, chopped

·         1 green capsicum, chopped

·         1 garlic clove, finely chopped

·         3cm piece fresh ginger, peeled, finely chopped

·         1 tablespoon plain flour

·         400g orange sweet potato, peeled, cut into 3cm pieces

·         2 cups chicken stock

·         2 tablespoons tomato sauce

·         1 teaspoon dried thyme

·         ½ teaspoon allspice

·         ½ teaspoon ground cinnamon

·         Pinch of cayenne pepper

·         Steamed white rice, to serve

·         Pineapple salsa

·         ½ medium pineapple, peeled, cut into 5mm pieces

·         ¼ red onion, finely chopped

·         2 tablespoons chopped fresh coriander leaves

Recipe

1.    Heat half the oil in a large non-stick frying pan over medium-high heat. Add pork. Cook, stirring occasionally, for 4 minutes or until browned. Transfer to the bowl of a 5.5-litre slow cooker.

2.    Heat remaining oil in frying pan. Add onion and capsicum. Cook, stirring, for 5 minutes or until onion is softened. Add garlic and ginger. Cook for 1 minute. Add flour. Cook, stirring to coat, for 1 minute. Add vegetable mixture to slow cooker with sweet potato, stock, tomato sauce, thyme, allspice, cinnamon and cayenne pepper. Stir to combine.

3.    Cover with lid. Cook on low for 6 hours (or on high for 3 hours), removing the lid for the last 1 hour of cooking time. Season with salt and pepper.

4.    Make Pineapple salsa Combine pineapple, onion and coriander in a bowl. Serve jerk pork with salsa and rice.

 

Nutrition: (per serve) 2313kJ; 15.4g fat; 5.4g sat fat; 26.8g protein; 72.6g carbs; 4.1g fibre; 65mg chol; 572mg sodium.

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
Other
- Recipes - Spice Up Your Rice (Part 5) - Quinoa and broccolini fried rice
- Recipes - Spice Up Your Rice (Part 4) - Smoky vegetarian Spanish rice
- Recipes - Spice Up Your Rice (Part 3) - Warm Thai coconut and lemongrass salad
- Recipes - Spice Up Your Rice (Part 2) - Spicy tomato and bean rice
- Recipes - Spice Up Your Rice (Part 1) - Rice and lentil pilau
- Sweets Country Classics - Country Comfort (part 4) - Chocolate self-saucing pudding
- Sweets Country Classics - Country Comfort (part 3) - Madeira cake
- Sweets Country Classics - Country Comfort (part 2) - Apple and vanilla custard tea cake
- Sweets Country Classics - Country Comfort (part 1) - Rock cakes
- Kid-Friendly Vegie Patties And Sweet Pancakes (Part 5) - Buttermilk pancakes with caramelised pears
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain