- 6
Ingredients
- Nonstick cooking spray
- 2 1/2 - 3 pounds boneless pork shoulder, trimmed and cut into 1-inch cubes
- 2 medium yellow sweet peppers, cut into 1-inch pieces
- 1 tablespoon Cajun seasoning
- 1 14 1/2 ounce can diced tomatoes with green pepper and onion, undrained
- 1 16 ounce package frozen cut okra
- 1 6 ounce package quick-cooking brown rice, cooked according to package
- Bottled hot pepper sauce (optional)
Preparation
Step 1
1. Lightly coat a large skillet with cooking spray. Heat over medium heat. In hot skillet cook meat, half at a time, until brown; drain off fat.
2. In a 3 1/2- or 4-quart slow cooker place meat and sweet peppers. Sprinkle with Cajun seasoning. Top with undrained tomatoes.
3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours.
4. If using low-heat setting, turn to high-heat setting. Stir in frozen okra. Cover and cook 30 minutes more. If desired, pass hot pepper sauce. Serve over rice.
From the Test Kitchen
Tip HealthyFastMake Ahead
Equipment Slow cooker size:3 1/2- or 4-quart
Nutrition Facts (Cajun Pork)
Servings Per Recipe 6,
Calories 233,
Protein (gm) 25,
Carbohydrate (gm) 15,
Fat, total (gm) 8,
Cholesterol (mg) 77,
Saturated fat (gm) 3,
Monosaturated fat (gm) 4,
Polyunsaturated fat (gm) 1,
Dietary Fiber, total (gm) 4,
Sugar, total (gm) 5,
Vitamin A (IU) 486,
Vitamin C (mg) 110,
Thiamin (mg) 1,
Riboflavin (mg) 0,
Niacin (mg) 6,
Pyridoxine (Vit. B6) (mg) 1,
Folate (µg) 133,
Cobalamin (Vit. B12) (µg) 1,
Sodium (mg) 444,
Potassium (mg) 703,
Calcium (DV %) 101,
Iron (DV %) 3,
Percent Daily Values are based on a 2,000 calorie diet