Hot Jamaican jerk spices coat tender pork tenderloin slices for this easy dinner. Coconut-flavored rice and beans complete the meal.
Jerking is an old Jamaican method for preserving and cooking meat. It is thought to have been invented by the Arawak indigenous peoples of South America and the Caribbean. Today, the men who prepare the meat are called “jerk men.” They use a long process involving marinating the meat and then slowly cooking it over a pimento (all spice) wood fire. For this quick meal, I use jerk seasoning from the spice section of the market to create the jerk flavors.
Rice and beans cooked in coconut milk is the perfect side dish to temper the spices of jerk seasonings.
• Helpful Hints:
Boneless pork chops can be used instead of port tenderloin. Cook them about 5 to 8 minutes or until a meat thermometer reaches 145.
Any type of canned beans can be used.
Jerk Pork
Makes 2 servings. Recipe by Linda Gassenheimer
¾ pound pork tenderloin
1 tablespoon jerk seasoning
2 teaspoons canola oil
Remove visible fat from the tenderloin. Cut into 1-inch slices and pat down with a meat bat or bottom of a heavy skillet to ½-inch thick pieces. Rub jerk seasoning into the meat.
Heat oil in a large nonstick skillet. Add the pork and saute 2 minutes. Turn and saute 1 minute. Remove to two dinner plates. Serve with Coconut Rice and Beans.
Per serving: 226 calories (33% from fat), 8.2 g fat (1.5 g saturated, 4.2 g monounsaturated), 108 mg cholesterol, 35.6 g protein, 3 g carbohydrates, no fiber, 230 mg sodium.
Coconut Rice And Beans
Makes 2 servings. Recipe by Linda Gassenheimer
½ cup long-grain white rice
1 cup lite canned coconut milk
¼ cup water
1 cup drained canned pinto beans
2 scallions, sliced (about ⅓ cup)
Salt and freshly ground black pepper
Place rice, coconut milk and water in a small saucepan and bring to a simmer. Cover with a lid and simmer 10 minutes. Add the beans and continue to simmer 5 minutes or until the rice is cooked through. If there is still some liquid, remove the lid and boil rapidly for a minute or two until it is absorbed. Remove from heat, sprinkle scallions on top and add salt and pepper to taste.
Per serving: 348 calories (20% from fat), 7.8 g fat (6.3 g saturated, 0.2 g monounsaturated), no cholesterol, 10.6 g protein, 59.3 g carbohydrates, 6.5 g fiber, 132 mg sodium.
