Cuban-Style Pork and Rice - 26g Carbs, 5g Fiber
{Suggestions: Brown Rice is the better choice here for most. Also,
consider leaving the "1 tsp kosher salt" out to reduce the sodium
and make it more heart healthy. Take care, Gloria}
From: Eating Well - March/April 2007
Full of spice and exotic flavors, this Cuban take on the classic
Spanish paella is an easy way to feed a hungry crowd. Don't worry
if you have leftovers. They can easily be rewarmed in a microwave
or combined with eggs to make a Spanish tortilla (omelet); or for
a great cold dish, toss the leftover rice with cooked vegetables
and a vinaigrette made with lime juice instead of vinegar.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Low sodium | Heart healthy | Healthy weight
Active Time: 1 hour
Total Time: 1 3/4 hours
Servings: 10
Serving Size: about 1 1/3 cups each
1/4 cup paprika
1/4 cup lime juice
3 Tbsp extra-virgin olive oil, divided
2 Tbsp rum, (optional)
2 tsp minced garlic PLUS 2 Tbsp chopped garlic, divided
2 tsp fresh oregano, chopped
1 tsp kosher salt
1 tsp freshly ground pepper
1/2 tsp ground cumin, cumin
1 1/2 lb boneless pork chops, (3/4-1 inch thick), trimmed, cut into cubes
2 cups onion, chopped
2 cups arborio rice OR short-grain brown rice
2 14oz cans reduced-sodium chicken broth
2 14oz cans reduced-sodium chicken broth
1 cup canned diced tomatoes
2 Tbsp capers, rinsed
1/4 tsp saffron threads, (see Note)
16 large raw shrimp, (21-25 per lb), peeled and deveined (optional)
2 cups frozen artichoke hearts, thawed, or cooked green beans, fresh
or frozen, thawed
1/2 cup roasted red peppers, cut into strips
1. Combine paprika, lime juice, 2 tablespoons oil, rum (if using),
2 teaspoons minced garlic, oregano, salt, pepper and cumin in a medium
bowl, stirring to make a homogeneous paste. Add pork and stir to coat.
2. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high
heat. Add the pork, leaving any excess spice mixture in the bowl to add
later. Cook the pork, stirring, until just cooked on the outside and the spices are very fragrant, 2 to 3 minutes. Transfer the pork to a plate.
3. Add onion and the remaining 2 tablespoons garlic to the pan and
cook, stirring often, until the onion is softened, 4 to 5 minutes.
Add rice and cook, stirring, until well coated with the onion mixture.
Stir in broth, tomatoes, capers, saffron and any remaining spice mixture.
(If using brown rice, also add 3/4 cup water now.) Bring to a boil, then
reduce to a low simmer; cook, stirring occasionally, 15 minutes for
arborio, 30 minutes for brown rice.
4. Preheat oven to 350 degrees F.
5. Stir shrimp (if using) and artichokes (or green beans) into the
rice. Cover and bake for 20 minutes. Stir in the pork and any accumulated
juices from the plate; scatter roasted peppers on top. Cover and
continue baking until the rice is tender and the liquid has been
absorbed (if you've added shrimp, they should be opaque and pink),
10 to 15 minutes more.
Note:
Saffron is the dried stigma of a saffron crocus. It contributes a
pungent flavor and intense yellow color to classic dishes like
paella. Saffron is sold in threads and powdered form.
Servings: 10
Serving Size: about 1 1/3 cups each
Nutrition per serving:
257 Calories, 9g Fat, 2g Sat, 5g Mono, 40mg Cholesterol, 19g Protein,
26g Carbs, 5g Fiber, 257mg Sodium, 414mg Potassium
Nutrition Bonus: Vitamin A (40% daily value), Vitamin C (35% dv),
Selenium (32% dv), Folate (17% dv).
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat
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