The dish is called Caribbean Pork Stew with Pineapple; clicking on the name will take you to the SparkPeople page, where you can print it out all nice and neat. I'm also going to print the ingredients and directions here, noting my substitutions.
12 oz. boneless pork loin [I used a lemon-pepper-seasoned turkey tenderloin]
2 Tbsp. flour [I eliminated the flour]
1 Tbsp. canola oil [I used cooking spray]
1 medium onion, sliced
1 green bell pepper, seeded and chopped [I used red]
1 clove garlic, minced [I used 3 cloves]
1 small chili pepper, seeded and minced [I used about a tablespoon of chili sauce]
1 Tbsp. Worcestershire sauce
1/2 tsp. ground ginger [I used minced fresh ginger]
1 can (8 oz.) sliced pineapple in juice
1 large tomato, seeded and diced
1/2 medium cucumber, peeled, seeded and diced
3/4 tsp. salt
1/4 tsp. freshly ground pepper
- Trim all visible fat from meat. Cut into 1-inch cubes. Toss with flour to coat.
- Generously coat deep, medium skillet with cooking spray. Set over medium-high heat. Brown meat, turning it to color on all sides, about 5 minutes. Transfer meat to plate.
- Heat oil in pan. Sauté onion, green pepper, garlic and chili pepper until onion is translucent, about 4 minutes. Return meat to pan. Add 1 cup water, Worcestershire sauce, ginger, salt and pepper. Drain liquid from pineapple into pan. Cover, reduce heat and simmer 30 minutes. [I added a tablespoon or so of cornstarch to the water before I added it to the skillet.]
- Stack pineapple slices and cut into 8 sections. Add fruit, tomato and cucumber to stew. Simmer, uncovered, 10 minutes. This stew keeps 2 to 3 days, covered, in the refrigerator.
Amount Per Serving
Total Fat: 10.0 g
Cholesterol: 41.2 mg
Sodium: 796.9 mg
Total Carbs: 22.8 g
Dietary Fiber: 2.4 g
Protein: 18.2 g
I served it over rice and we both love it. I think next time I'll throw in an extra onion and cut them into chunks instead of slices. Enjoy!
I'm actually looking forward to my weekly weigh-in tomorrow. I've eaten sensibly and exercised moderately all week. I feel a little lighter, but then we all know that's not a terribly accurate predictor of weight loss. And the number, I keep reminding myself, is just data. Information only. Not a judgement.
It would be nice, though, to get back on the losing track.
I did a weight-training session yesterday. Sunday is a scheduled rest day, but I felt good and decided to throw one in anyway. I'm not OCD – really, I'm not! – but it does give me a sense of satisfaction to see a little foil star in every square of my May calendar so far. Last week I walked two miles and ran 16. That gets bumped up to 22 this week, and that's where it will stay until June.