Bring some Caribbean flavours onto your plate with easy Jerk Pork recipe. Serve it with rice and peas and pineapple salsa on the side for a tropical feast! This recipe for jerk pork (and the sides) is packed with flavour and is Slimming World Friendly – perfect if you are Food Optimising!
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Easy Jerk Pork
If you are one of the many people following the Slimming World (SW) plan and get stuck for what to cook for dinner, don’t worry, I’ve got your back!
The Jerk Pork recipe has been adapted from an official SW magazine.
Jerk is a style of cooking native to Jamaica, in which meat is dry-rubbed or wet marinated with a hot spice mixture called Jamaican jerk spice.
The smoky taste of jerked meat is achieved using various cooking methods, including modern wood-burning ovens. The meat is normally chicken or pork, and the main ingredients of the spicy jerk marinade sauce are allspice and Scotch bonnet peppers. Jerk cooking is popular in Caribbean and West Indian communities throughout North America and Western Europe.Wikipedia
My best friend when I was a kid, was from the Caribbean, and her dad made awesome jerk chicken with rice and peas. I used to love going to her house for dinner!
This easy jerk pork recipe doesn’t use a traditional wet marinade, but a quick spice rub of allspice, cinnamon, black pepper, and nutmeg.
Allspice, also known as Jamaica pepper, myrtle pepper, pimenta, or pimento, is the dried unripe berry of Pimenta dioica. It is one of the most important ingredients of Caribbean cuisine.
The name “allspice” was coined as early as 1621 by the English, who valued it as a spice that combined the flavour of cinnamon, nutmeg, and clove.Wikipedia
I personally found the half-teaspoon of allspice a bit too much for my taste and would reduce it down a bit if I cooked this recipe again. Although I would also like to try using a more traditional marinade in the future.
The rice and peas (kidney beans) are cooked with reduced-fat coconut milk, and this is where the Syns are in this recipe. However, if you don’t like coconut (my husband doesn’t), you can replace the coconut milk with chicken stock instead.
The salsa is so good! It’s made with pineapple, bell peppers, red onions, coriander (cilantro) leaves, and red chilies.
This recipe for Jerk Pork, Rice & Peas, and Pineapple Salsa serves 4 and has 4 Syns per serving.
Slimming World Food Diary Printable
If you follow Slimming World, you will know that one of the crucial things to your success is keeping a Slimming World Food Diary.
Tracking what you eat at each meal, along with your Healthy Extras, and Syns means you can monitor when things go well – and when they don’t – so can figure out how to improve next time.
I’ve got a free printable Slimming World Food Diary & Meal Planner here which now includes a diary for Extra Easy SP.
More Slimming World Friendly Recipes
Want a few Slimming World recipes to try next? Here are some of my favourites:
Jerk Pork Recipe Tips
- Remove any visible fat from the pork before cooking.
- The spices are rubbed into the pork and left to marinate while you prepare the rest of the dish.
- However, you could prep the meat a few hours before, or even overnight.
- Rinse the rice well in cold water before cooking. Rinsing rice removes the starch that causes the rice to clump together or get gummy as it cooks.
- To make this dish Syn FREE you can replace the reduced-fat coconut milk and water used in the recipe to cook the rice, with chicken stock instead.
- Even though the side dish is called Rice & Peas, it is actually kidney beans that are used in the recipe.
- The rice and peas are cooked on a very low heat and gently simmered until the rice is tender and the liquid is absorbed.
- The pineapple salsa can also be made in advance. Store in an airtight container in the fridge.
- Serve the finished dish with a green salad on the side and some lime wedges to squeeze over the pork.
- 4 lean pork steaks, visible fat removed
- ½ tsp ground allspice
- ½ tsp ground cinnamon
- ½ tsp black pepper
- ½ tsp ground nutmeg
- 200g/7 oz dried long-grain rice
- 2 garlic cloves, crushed
- 1 (400g/14 oz) can red kidney beans, drained and rinsed
- 2 sprigs of fresh thyme
- 1 (400ml/1½ cups) can reduced-fat coconut milk (see notes)
- 100ml/½ cup water
- 4 spring (green) onions, finely sliced
- 2 little gem lettuces, chopped
- 1 cucumber, sliced
- Lime wedges, to serve
For the Pineapple Salsa
- 1 small red onion, finely diced
- 300g/10½ oz fresh pineapple flesh, finely diced
- 2 red bell peppers, deseeded and finely diced
- Juice of 2 limes
- 25g/1 oz fresh coriander/cilantro leaves roughly chopped
- 1 red chili, finely chopped
- Salt and pepper
- Place the pork steaks into a bowl and sprinkle over the allspice, cinnamon, black pepper, and nutmeg. Rub the spices into the pork. Cover and set aside while you make the rice and salsa.
- Rinse the rice in cold water then place it into a saucepan with the garlic, beans, thyme, coconut milk, and water. Stir, cover and bring to the boil. Reduce heat to very low and simmer for 12-14 minutes until the rice is tender and the liquid has been absorbed.
- Mix the salsa ingredients in a bowl and season to taste with salt and pepper. Set aside.
- Preheat grill/broiler to high and grill the pork for 4-5 minutes on each side or until cooked through.
- Cover with foil and leave to rest for 3 minutes.
- Fluff the rice with a fork and stir through the spring onions.
- Divide the rice, pork, and salsa between four plates. Serve with the chopped lettuce and cucumber and lime wedges to squeeze over.
This recipe for Jerk Pork, Rice & Peas and Pineapple Salsa serves 4 and is 4 Syns per portion when Food Optimising on Slimming World.
Make it FREE by using 500ml of chicken stock instead of the coconut milk and water.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 876Total Fat: 48gSaturated Fat: 26gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 161mgSodium: 368mgCarbohydrates: 58gNet Carbohydrates: 0gFiber: 9gSugar: 16gSugar Alcohols: 0gProtein: 57g
This site uses an outside source (Nutritionix) to provide estimated nutrition. If you need exact calories and macros, please do your own calculations.
About Slimming World
Slimming World’s Food Optimising plan is a healthy, flexible approach, based on everyday foods, to help people lose weight without ever going hungry. It’s a practical, family-friendly plan that fits easily into everyday life and doesn’t require complex weighing and measuring or obsessive calorie counting. – Slimming World
Disclosure: I am not affiliated with Slimming World in any way other than being a member and following their Food Optimising plan. This recipe may have been adapted from a Slimming World magazine or book. If you are reading this blog post or printing this recipe the chances are you already follow SW and know all the ins and outs of how it works. Please check with your consultant, in your member pack, or online at Slimming World’s website for full and up-to-date details about the plan as it may be updated from time to time in line with the latest nutritional information. I am not a doctor or dietician, or providing medical advice and hold no responsibility for the complete accuracy of calorie counts and nutritional information. And where applicable, Syns in Slimming World friendly recipes. I advise you to check your own resources if you are using recipes to lose weight. All weight-loss programs should be followed on advice from a doctor.