Caribbean Pork with Butter Pea Toss

Gluten Free
Dairy Free
Low Fod Map
Health score
40%
Caribbean Pork with Butter Pea Toss
45 min.
4
340kcal

Suggestions


Indulge in the vibrant flavors of the Caribbean with this delightful Caribbean Pork with Butter Pea Toss. Perfectly suited for those seeking a gluten-free, dairy-free, and low FODMAP meal, this dish is not only healthy but also bursting with taste. Imagine tender pork tenderloin, marinated in a zesty Caribbean jerk seasoning, grilled to perfection, and served alongside a refreshing butter pea toss that adds a pop of color and nutrition to your plate.

This recipe is designed for busy individuals and families, taking just 45 minutes to prepare and serve four hearty portions. With each serving clocking in at a satisfying 340 calories, you can enjoy a guilt-free lunch or dinner that doesn't compromise on flavor. The combination of fresh herbs, lemon juice, and a hint of spice creates a mouthwatering experience that will transport your taste buds straight to the tropics.

Whether you're hosting a dinner party or simply looking to spice up your weeknight meals, this Caribbean Pork with Butter Pea Toss is sure to impress. The balance of protein, healthy fats, and carbohydrates makes it a well-rounded choice for any meal. So fire up the grill, gather your ingredients, and get ready to savor a dish that celebrates the essence of Caribbean cuisine!

Ingredients

  • tablespoon caribbean jerk seasoning 
  • 0.3 cup parsley fresh chopped
  • teaspoon thyme leaves fresh
  • 0.3 teaspoon ground pepper black
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil divided
  • cups butter peas fresh
  • pound pork tenderloin 
  • 0.5 teaspoon pepper dried red crushed
  • 1.5 teaspoons salt divided
  • tablespoon sugar 

Equipment

  • sauce pan
  • grill
  • kitchen thermometer

Directions

  1. Preheat grill to 350 to 400 (medium-high) heat.
  2. Remove silver skin from tenderloin, leaving a thin layer of fat. Rub 1 Tbsp. olive oil, 1/2 tsp. salt, and 1 Tbsp. Caribbean seasoning over tenderloin.
  3. Grill tenderloin, covered with grill lid, 10 to 12 minutes on each side or until a meat thermometer inserted into thickest portion registers 15
  4. Remove from grill, and let stand 5 minutes before slicing.
  5. Meanwhile, bring butter peas and water to cover to a boil in a 3-qt. saucepan over high heat; reduce heat to medium, and simmer 25 minutes; drain.
  6. Combine peas, next 6 ingredients, and remaining 2 Tbsp. olive oil and 1 tsp. salt.
  7. Serve with sliced pork.

Nutrition Facts

Calories340kcal
Protein34.83%
Fat40.34%
Carbs24.83%

Properties

Glycemic Index
55.86
Glycemic Load
6.36
Inflammation Score
-9
Nutrition Score
32.470434458359%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Apigenin
8.1mg
Luteolin
0.28mg
Kaempferol
0.06mg
Myricetin
0.56mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:340.4kcal
17.02%
Fat:15.35g
23.61%
Saturated Fat:2.94g
18.35%
Carbohydrates:21.26g
7.09%
Net Carbohydrates:14.01g
5.09%
Sugar:9.74g
10.82%
Cholesterol:73.71mg
24.57%
Sodium:975.92mg
42.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.82g
59.64%
Vitamin B1:1.42mg
94.38%
Vitamin K:97.37µg
92.74%
Vitamin C:55.21mg
66.92%
Vitamin B6:1.11mg
55.54%
Selenium:36.82µg
52.6%
Vitamin B3:10.1mg
50.52%
Phosphorus:403.88mg
40.39%
Vitamin A:1842.58IU
36.85%
Vitamin B2:0.56mg
32.7%
Fiber:7.25g
29.01%
Manganese:0.53mg
26.74%
Zinc:3.63mg
24.18%
Potassium:796.41mg
22.75%
Folate:80.31µg
20.08%
Iron:3.5mg
19.44%
Vitamin E:2.81mg
18.76%
Magnesium:73.68mg
18.42%
Copper:0.33mg
16.41%
Vitamin B5:1.12mg
11.21%
Vitamin B12:0.59µg
9.83%
Calcium:50.76mg
5.08%
Vitamin D:0.34µg
2.27%
Source:My Recipes