Caribbean Stuffed Pork With Orange Sweet Potatoes and Plantains

Very Healthy
Health score
76%
Caribbean Stuffed Pork With Orange Sweet Potatoes and Plantains
105 min.
3
1586kcal

Suggestions

Ingredients

  • tablespoon basil shredded finely
  • 0.8 cup breadcrumbs 
  • 25 butter 
  • 30 butter 
  • pinch cinnamon 
  • tablespoons cup heavy whipping cream 
  • tablespoon rum dark
  • teaspoon ginger fresh grated
  •  garlic clove crushed
  • 425 pepperoncini pepper juice canned
  • medium mangos chopped
  • servings cooking oil for frying
  •  onion finely chopped
  • small onion finely chopped
  • tablespoons orange juice 
  • teaspoon orange zest 
  • large cranberry-orange relish 
  • tablespoons parsley finely chopped
  • teaspoons pineapple rings fine canned (if you can get just mango that is I couldn't and this worked great.)
  • large plantains for the dinner, but i always make extra as they make a great snack. (will make to many )
  • tablespoons fatty pork 
  • 650 pork tenderloin for 4 either up the (This was the weight of my pork and served 3 nicely, if you wanted to serve this )
  • teaspoon pepper flakes hot (I used Harissa I know this is more african,b ut it is what was in my cupboard, Whatever you have hab)
  • tablespoons rum 
  • servings salt 
  • servings salt and pepper 
  • teaspoon sesame oil 
  • tablespoon sugar 
  • large sweet potatoes and into peeled chopped for 4 servings. ( 1KG )
  • tablespoon thyme leaves 
  • 0.5 cup citrus champagne vinegar 

Equipment

  • frying pan
  • sauce pan
  • oven
  • whisk
  • baking pan
  • roasting pan
  • meat tenderizer
  • kitchen twine

Directions

  1. Cut the pork down the centre making sure not to go all the way through (basically butterflying.) Pound pork with a meat mallet until same thickness all over. Season with salt and pepper on both sides.In a frying pan melt butter, add onions, cook until soft, add herbs, breadcrumbs, rum, chopped mango and salt and pepper to taste, stir to combines.Spoon stuffing down on half of pork remembering to leave enough of an edge so when you fold, the other half over, it will cover the stuffing completely.Fold the other half of the pork over and secure with kitchen string at 11/2-2 inch intervals. In a lightly oiled roasting pan, place pork and bake in a preheated oven 180C for about 1 hr (cooking time may be longer if your meat weight is more and I'm not sure if it will be less if you do 2 smaller loins, just check towards the end of cooking time regularly, to see if it is cooked through).Baste meat several times during cooking with reserved juice, I even poured a little over the pork when I started, so the pork juices combined with this made for some great juices I could use for sauce later. (don't pour too much though and make sure it is natural juice and not syrup as it will burn and also forms a glaze on the pork because of the high sugar content).Mango Sauce:.
  2. Drain the mango reserving the juice, blend or process mango until smooth, pour into saucepan, leave on a low heat.
  3. Heat a little olive oil in a pan, add onion and garlic cook until onion is soft and garlic has just started to brown, add to mango, turn up the heat to medium.
  4. Add the rest of the ingredients and stir until jam has melted and sugar dissolved, that's it easy peasy sauce is done. This can just be left over a very low heat to keep warm. When the pork is cooked just add the 3 Tablespoon of juices and stir to combine. If sauce is not quite hot enough, turn the heat up at this time and heat for a couple of minutes until hot.
  5. Serve over pork.Orange-
  6. Baked Sweet Potatoes:.Peel sweet potatoes and chop into pieces (just like you would regular potatoes that you were going to mash.)
  7. Place in a pan cover with water and boil until tender then drain.While potatoes are cooking, slice the tops off of 4 oranges and scoop out the flesh be careful not to break the shells.
  8. Cut the peel from the tops into thin strips to use as garnish later. Squeeze the juice from the pulp (there will be more juice than you need but I squeeze it all and drink the rest, there is nothing like fresh orange juice.) and grate a teaspoon of rind from the fifth orange.Mash the sweet potato until smooth (I use a bar mix).
  9. Add butter, cream, sugar, rum, orange juice and cinnamon, whisk to combine or bar mix away whatever is easier (Hint: Bar
  10. Mix, Bar
  11. Mix)
  12. Mix in grated rind and season with salt and pepper.Spoon mashed potato mixture into the orange shells.
  13. Place on a baking tray and bake in a preheated oven at 180C (perfect already at that temp from pork.)
  14. Bake for 15-20 minutes, until you have golden brown top.
  15. Garnish with the reserved strips of orange peel and serve.Plantain Chips:.Peel plantains and thinly slice them into rounds.
  16. Heat the oil in a deep frying pan and fry plantains until crispy and golden.
  17. Drain on absorbent paper and season with salt.Oh so easy and oh so delicious, just remember you need some for dinner, so don't sneak to many while cooking :).To
  18. Serve: Arrange pork slices on plate pour sauce over the top. Arrange plantain chips and place orange shell on top of them.Bon Appetit.

Nutrition Facts

Calories1586kcal
Protein16.55%
Fat21.79%
Carbs61.66%

Properties

Glycemic Index
247.03
Glycemic Load
73.68
Inflammation Score
-10
Nutrition Score
72.581304114798%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
2.96mg
Epicatechin
6.67mg
Eriodictyol
0.02mg
Hesperetin
84.92mg
Naringenin
47.22mg
Apigenin
5.86mg
Luteolin
1.78mg
Isorhamnetin
3.01mg
Kaempferol
0.92mg
Myricetin
1.14mg
Quercetin
14.53mg

Nutrients percent of daily need

Calories:1585.58kcal
79.28%
Fat:38.5g
59.23%
Saturated Fat:17.59g
109.92%
Carbohydrates:245.19g
81.73%
Net Carbohydrates:216.8g
78.84%
Sugar:112.74g
125.27%
Cholesterol:207.85mg
69.28%
Sodium:1099.58mg
47.81%
Alcohol:5.01g
100%
Alcohol %:0.4%
100%
Protein:65.79g
131.58%
Vitamin A:68876.16IU
1377.52%
Vitamin C:256.46mg
310.86%
Vitamin B1:3.34mg
222.71%
Vitamin B6:3.58mg
178.92%
Potassium:4370.28mg
124.87%
Selenium:85.18µg
121.68%
Fiber:28.39g
113.55%
Vitamin B3:22.21mg
111.05%
Vitamin K:115.45µg
109.96%
Manganese:2.17mg
108.44%
Phosphorus:978.1mg
97.81%
Vitamin B2:1.54mg
90.4%
Magnesium:313.95mg
78.49%
Vitamin B5:7.4mg
74.04%
Copper:1.4mg
69.88%
Folate:263.16µg
65.79%
Iron:8.94mg
49.68%
Zinc:7.09mg
47.28%
Calcium:404.14mg
40.41%
Vitamin E:4mg
26.66%
Vitamin B12:1.38µg
23%
Vitamin D:0.89µg
5.93%
Source:Food.com