Caribbean Pork and Plantain Hash

Gluten Free
Health score
28%
Caribbean Pork and Plantain Hash
45 min.
4
370kcal

Suggestions


Discover the vibrant flavors of the Caribbean with this delightful Pork and Plantain Hash, a standout side dish that is sure to impress your guests and tantalize your taste buds. This gluten-free recipe is not just easy to prepare but also nutritious, coming in at just 370 calories per serving while packing a punch with 27.95% protein. Perfect for any occasion, this dish serves four, making it an excellent choice for family gatherings or a cozy dinner with friends.

The star of this dish is the tender pork tenderloin, marinated in a zesty blend of low-sodium soy sauce, thyme, and spices that include the aromatic allspice and a kick of habanero hot sauce. This ensures every bite is a burst of flavor. Complementing the pork are the sweet and savory yellow plantains, which add a unique texture and taste that pairs wonderfully with the sautéed onions and bell peppers.

In just 45 minutes, you can bring the essence of the Caribbean to your kitchen, providing a meal that not only satisfies the palate but also nourishes the body. Whether served as a side or a main course, this dish will transport you to sun-soaked beaches and lively island celebrations. Get ready to enjoy a culinary journey that captures the heart of Caribbean cooking!

Ingredients

  • 0.5 teaspoon pepper black
  • tablespoon butter 
  • 0.8 teaspoon thyme dried
  • tablespoons cilantro leaves fresh chopped
  •  garlic clove minced
  • cup bell pepper green chopped
  • 0.1 teaspoon ground allspice 
  • 0.3 teaspoon ground ginger 
  • 0.3 teaspoon ground pepper red
  • pound pork tenderloins trimmed cut into 1/2-inch pieces
  • tablespoon soy sauce low-sodium
  • 1.5 cups onion coarsely chopped
  • teaspoon hot sauce hot
  • cups over-ripe plantain yellow chopped
  • 0.8 teaspoon salt divided
  • 1.5 tablespoons vegetable oil divided

Equipment

  • frying pan

Directions

  1. Combine soy sauce, 1/4 teaspoon salt, thyme, and next 4 ingredients (thyme through pork); toss well to coat.
  2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat.
  3. Add pork mixture; saut 4 minutes or until done.
  4. Remove from pan; keep warm.
  5. Add the remaining 1 tablespoon oil and butter to pan.
  6. Add onion, bell pepper, plantains, 1/2 teaspoon salt, and black pepper; cook 6 minutes, stirring occasionally. Stir in garlic; saut 2 minutes or until plantains are tender.
  7. Drizzle with hot sauce, and stir well.
  8. Sprinkle with cilantro.

Nutrition Facts

Calories370kcal
Protein27.95%
Fat25.76%
Carbs46.29%

Properties

Glycemic Index
57
Glycemic Load
1.68
Inflammation Score
-9
Nutrition Score
28.031738778819%

Flavonoids

Apigenin
0.01mg
Luteolin
1.77mg
Isorhamnetin
3.01mg
Kaempferol
0.42mg
Myricetin
0.07mg
Quercetin
13.16mg

Nutrients percent of daily need

Calories:369.68kcal
18.48%
Fat:11g
16.92%
Saturated Fat:3.44g
21.48%
Carbohydrates:44.47g
14.82%
Net Carbohydrates:40.63g
14.78%
Sugar:22.95g
25.5%
Cholesterol:81.23mg
27.08%
Sodium:697.9mg
30.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.85g
53.69%
Vitamin B1:1.26mg
83.96%
Vitamin C:56.77mg
68.81%
Vitamin B6:1.36mg
67.82%
Selenium:37.48µg
53.54%
Vitamin K:49.01µg
46.67%
Vitamin B3:8.68mg
43.42%
Phosphorus:354.16mg
35.42%
Potassium:1185.01mg
33.86%
Vitamin A:1557.06IU
31.14%
Vitamin B2:0.52mg
30.39%
Manganese:0.46mg
23.09%
Magnesium:85.38mg
21.34%
Zinc:2.6mg
17.33%
Fiber:3.84g
15.35%
Vitamin B5:1.44mg
14.44%
Iron:2.39mg
13.27%
Copper:0.25mg
12.53%
Folate:42.41µg
10.6%
Vitamin B12:0.58µg
9.74%
Vitamin E:0.98mg
6.51%
Calcium:39.87mg
3.99%
Vitamin D:0.23µg
1.51%
Source:My Recipes