Jamaican Jerk Pork Cutlets with Rice, Black Eyed Beans and Roasted Squash

Jamaican Jerk Pork Cutlets with Rice, Black Eyed Beans and Roasted Squash

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Servings: 4
Calories: 381

Ingredients
 

  • 3 oz peeled weight onion, finely chopped
  • 3 oz deseeded red pepper cut into 5 mm (1/2 inch) squares
  • 2 bay leaves
  • 2 blades mace
  • 2 1/4 oz easy-cook long-grain rice
  • 12 floz chicken stock
  • 3 oz cooked black-eyed beans
  • freshly ground black pepper to taste
  • 9 1/2 oz squash deseeded but left unpeeled and cut into 1 cm (1/2 inch) wedges
  • 4 pork loin chops all visible fat removed and the bone trimmed, each weighing about 4 oz
  • rapeseed or vegetable oil spray
  • 1/2 lemon cut into wedges, for squeezing over

for the jerk spice rub

  • 1 tsp sugar
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika
  • 1/2 tsp ground cinnamon
  • 1/4 tsp chilli powder
  • 1/4 tsp crushed garlic
  • 1/4 tsp ground allspice
  • 1 tbsp lemon juice

Instructions

  • Preheat the oven to 200°C/400°F/Gas Mark 6.
  • Heat a medium, lidded saucepan over a high heat, add the onion and pepper and cook for 2 minutes, stirring constantly. Add the bay leaves and mace, then stir in the rice, stock, beans and pepper. Cover, bring to a simmer and cook for 12 - 15 minutes, or until the rice has absorbed the stock and is tender. Remove from the heat and keep warm.
  • Meanwhile, spread the squash out on a non-stick baking tray and cook in the oven for 15 minutes, turning occasionally, until golden brown.
  • To make the jerk spice rub, mix all the ingredients in a bowl and rub into the pork.
  • Heat a griddle pan over a medium heat and spray lightly with oil. Sear the chops on both sides, then cook for 4-5 minutes on each side, or until thoroughly cooked through. Do not allow the pan to become too hot as it will burn the spice mix before the meat is cooked.
  • Serve the cutlets with the rice and beans and the roasted squash, squeezing the lemon over the meat.
Calories: 381 kcal
Carbohydrates: 35 g
Protein: 35 g
Fat: 11g
Saturated Fat: 4 g
Trans Fat: 1 g
Cholesterol: 92 mg
Sodium: 200 mg
Potassium: 1018 mg
Fiber: 5 g
Sugar: 7 g
Vitamin A: 7907 IU
Vitamin C: 53 mg
Calcium: 74 mg
Iron: 2 mg
Ingredients Pork, Pork Chop
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