Heart Healthy Recipes

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[font "Times New Roman, Times, serif"][#660066][size 5]Caribbean Pork Stew with Pineapple[/size][/#660066][/font] [font "Times New Roman, Times, serif"][#660066][size 4]Ingredients:[/size][/#660066][/font]
12 oz. boneless pork loin
2 Tbsp. flour
1 Tbsp. canola oil
1 medium onion, sliced
1 green bell pepper, seeded and chopped
1 clove garlic, minced
1 small chili pepper, seeded and minced
1 Tbsp. Worcestershire sauce
1/2 tsp. ground 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
3 cups cooked rice [font "Times New Roman, Times, serif"][#660066][size 4]Instructions:[/size][/#660066][/font]
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.

Stack pineapple slices and cut into 8 sections. Add fruit, tomato and cucumber to stew. Simmer, uncovered, 10 minutes. When liquid has thickened slightly and meat is tender, ladle stew over rice and serve. This stew keeps 2 to 3 days, covered, in the refrigerator. [font "Times New Roman, Times, serif"][#660066][size 4]Nutritional Information:[/size][/#660066][/font]
Makes 4 servings, each containing 404 calories and 10 grams of fat.