Slow-cooker jerk pork stew
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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.