Saturday, January 30, 2010

Caribbean Pork Stir Fry & Cous cous

Ingredients
  • 2 boneless pork chops cut into 3/4-inch cubes (8oz)
  • 1-2 tablespoon Caribbean-style rub (I made my own from this recipe:)
  • 1 teaspoon splenda
  • 1 teaspoon dried minced onion
  • 1/4 teaspoon salt
  • 1/2 tsp cayenne
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon dried tyme
  • 1/2 cup uncooked couscous
  • 1/4 cup cranberry grape diet Ocean Spray
  • 1/4 cup chicken broth (I use bruillon)
  • 1/2 teaspoon salt
  • 1/3 craisins
  • 2 oranges, peeled and sliced
  • 1 oz chopped almonds
Instructions
1. In plastic bag, shake together the pork cubes and Caribbean spices to evenly coat the pork. Brown in a skillet with cooking spray (you can cover and let it cook through- stirring occasionally). About 10 minutes I'd say?

2. Meanwhile, Mix the juice and chicken broth and microwave on high for 2 minutes
3. in large bowl combine couscous and boiling liquid and 1/2 teaspoon salt; cover and let sit 5 minutes.
4. After 5 minutes, fluff couscous with a fork and stir in craisins, pork, oranges, and almonds.

Makes 3 servings
Nutrition
Calories 305
Total Fat 8g
Sat Fat 1.5g
Cholesterol 40mg
Sodium 970mg
Potassium 136mg
Carbs 38g
Fiber 4g
Sugars 11g
Protein 22g

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