Caribbean Pork and Plantain Hash

Use semiripe plantains--not green or soft, ripe black ones. The plantains brown better if not stirred too much as they cook. Serve leftovers with poached eggs for breakfast. Look for bottled mango slices in the produce section of the supermarket.

Yield: 4 servings (serving size: about 1 1/2 cups)

Ingredients

• 1  tablespoon  low-sodium soy sauce
• 3/4  teaspoon  salt, divided
• 3/4  teaspoon  dried thyme
• 1/4  teaspoon  ground ginger
• 1/4  teaspoon  ground red pepper
• 1/8  teaspoon  ground allspice
• 1  pound  pork tenderloin, trimmed and cut into 1/2-inch pieces
• 1 1/2  tablespoons  vegetable oil, divided
• 1  tablespoon  butter
• 1 1/2  cups  coarsely chopped onion
• 1  cup  chopped green bell pepper
• 2  large yellow plantains, chopped (about 3 cups)
• 1/2  teaspoon  black pepper
• 4  garlic cloves, minced
• 1  teaspoon  habanero hot pepper sauce
• 2  tablespoons  chopped fresh cilantro

Preparation

Combine soy sauce, 1/4 teaspoon salt, thyme, and next 4 ingredients (thyme through pork); toss well to coat. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork mixture; sauté 4 minutes or until done. Remove from pan; keep warm. Add the remaining 1 tablespoon oil and butter to pan. Add onion, bell pepper, plantains, 1/2 teaspoon salt, and black pepper; cook 6 minutes, stirring occasionally. Stir in garlic; sauté 2 minutes or until plantains are tender. Drizzle with hot sauce, and stir well. Sprinkle with cilantro.

Nutritional Information

Calories:

384 (29% from fat)

Fat:

12.5g (sat 4g,mono 3.8g,poly 3.7g)

Protein:

26.8g

Carbohydrate:

44.9g

Fiber:

4.7g

Cholesterol:

81mg

Iron:

2.8mg

Sodium:

674mg

Calcium:

38mg