Wednesday, 25 January 2012

Jerk Pork, Rice & Peas

I'm craving spicy and warming foods at the moment.  At 37 I was beginning to think I would never be a chilli lover, but slowly I find myself increasing the amount I use in cooking.  This is unusual for me as I'm the one that usually orders lemon and herb chicken in Nando's as the medium is just way to hot for me!  This Jerk inspired dish does pack a heat punch and may not be suitable for very little ones or for that matter it might not be the best choice for great big chilli wossers, but you never know, you, like me, could learn to love a bit more spice in your life.

The rice in this dish would traditionally be cooked in coconut milk but this would just make it way too many ProPoints (or calories / fat / syns) so this healthy version uses vegetable stock and a dollop of 0% Greek yogurt to finish.

Whilst calculating the ProPoints on eSource (I cannot survive without this tool!) I realised that all the ingredients in this dish, except the sugar, were filling and healthy foods. So if you have adopted WeightWatchers latest plan you could increase the portion size if need be to feel satisfied (not stuffed!).

I am still struggling with the whole filling and healthy thing, probably because I find it hard to tell when I am just satisfied and would rather get to the stuffed part, so I am sticking with my good old ProPoints for now, but all you filling and healthy lot, fill ya boots on this meal!

You will need for 4 (easily halved)
  •  4 Pork loin steaks, trimmed of fat so approx 120g each
  • 1 tin Adzuki beans
  • 3 tbsp frozen peas (I use Birds Eye Petits Pois)
  • Half an onion, diced
  • Jerk Seasoning
  • 1 tsp brown sugar
  • 1 lime
  • 250g dried brown basmati rice
  • Vegetable stock
  • Spinach
  • Low fat cooking spray
  • 1 tbsp 0% Greek yogurt
  • Light soy sauce

What to do:

Season the pork loin steaks with salt and the Jerk Seasoning. Leave for a few minutes to allow flavours to sink in.

In a saucepan saute the diced onion with some low fat cooking spray until soft.

Rinse the rice in cold water and add to the pan. Cover with vegetable stock. You will need approximately twice the volume of rice and a tbsp or 2 of soy. Bring to the boil and then turn down to a simmer and cover for 15-20 minutes.  Keep an eye on it and do add more water / stock if necessary. It's harder to cook brown rice in this way as it does require longer cooking and more water than white rice. It's got a lovely texture, it's really  filling and has a lower GI though so worth trying.

Add the beans and peas for the last few minutes of cooking to heat through thoroughly. If you find you have too much liquid at the end of cooking, simply strain through a sieve as the rice will have absorbed the flavour from the stock anyway. Stir through the yogurt to finish and check the seasoning.

Meanwhile heat a griddle or frying pan and spray the pork steaks with oil spray. Fry for a few minutes on high each side until nicely coloured. Sprinkle over the brown sugar and a squeeze of lime.  Turn down the heat and cover to allow the meat to cook thoroughly.  You can also finish the steaks in the oven if you prefer. Allow to rest for a few minutes to retain those lovely juices. By this time your rice should be cooked so you can serve up!

WeightWatchers ProPoints Per Serving: 14

You can reduce the ProPoints for this dish by using chicken breast

1 comment:

  1. 3 Researches SHOW How Coconut Oil Kills Fat.

    The meaning of this is that you actually burn fat by eating Coconut Fat (in addition to coconut milk, coconut cream and coconut oil).

    These 3 studies from big medical journals are sure to turn the conventional nutrition world upside down!