Ingredients
Jamaican Jerk Seasoning
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2 teaspoons onion powder
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1 teaspoon sugar
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1 teaspoon crushed dried thyme
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1 teaspoon crushed red pepper
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½ teaspoon ground cinnamon
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½ teaspoon ground cloves
Vinaigrette
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¼ teaspoon orange zest
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1 tablespoon orange juice
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⅛ teaspoon salt
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1 tablespoon olive oil
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1 tablespoon white wine vinegar
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1 tablespoon lime juice
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1 tablespoon honey
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¼ teaspoon black pepper
Caribbean Bowls
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½ cup uncooked regular brown rice
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salt
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½ teaspoon Jamaican Jerk Seasoning
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1 cup chopped fresh pineapple
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½ cup sliced red onion
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½ fresh jalapeño chile pepper, seeded (if desired) and finely chopped (see Tip)
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1 pound natural pork tenderloin, trimmed and cut into 1-inch pieces
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2 teaspoons olive oil
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¼ teaspoon black pepper
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1 ½ tablespoons water
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1/2 of a 15-oz. can (3/4 cup) reduced-sodium black beans, rinsed and drained
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1 avocado, halved, seeded, peeled, and sliced
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Fresh cilantro
Directions
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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.
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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.
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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.
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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.
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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.
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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.
Nutrition Facts (per serving)
401 | Calories |
14g | Fat |
40g | Carbs |
29g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 3 ounces meat, 1/2 cup rice mixture, 1/3 cup pineapple mixture + 1 tablespoon vinaigrette | |
Calories 401 | |
% Daily Value * | |
Total Carbohydrate 40g | 14% |
Dietary Fiber 6g | 22% |
Total Sugars 9g | |
Added Sugars 4g | 9% |
Protein 29g | 58% |
Total Fat 14g | 18% |
Saturated Fat 2g | 12% |
Cholesterol 74mg | 25% |
Vitamin A 134IU | 3% |
Vitamin C 27mg | 30% |
Folate 45mcg | 11% |
Sodium 519mg | 23% |
Calcium 45mg | 3% |
Iron 3mg | 16% |
Magnesium 74mg | 18% |
Potassium 932mg | 20% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* 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.