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Jerk pork
The ingredients are marinated together overnight to make an extremely easy and quick recipe to cook for guests.
What you need
- 45 ml vegetable oil
- 3 tsp dried crushed chillies
- 6 salad onions, trimmed and finely chopped
- 1-2 chillies, de-seeded and finely chopped
- 3-4 bay leaves, finely chopped
- seasoning
- 900 g diced pork
Method
Mix all ingredients, except the pork, together. Stir into the diced meat. Cover and leave in the fridge to marinate overnight.
Transfer to a large preheated frying pan. Cook over a medium heat for 6-8 min, stirring frequently.
Spoon into a warmed serving dish.
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Preparation 10 minutes Cook 6 minutes Waiting » 8 hours Marinate 8 hours Total 8 hours, 16 minutes -
Energy 315 kcal/serving Fat 8.50 g/serving Carbohydrates 6.61 g/serving Glycaemic Index 5 Glycaemic Load 0.06 
Serving suggestion
Rice.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1317 | 656 | 10475 | 8350 |
| Energy (kcal) | 315 | 157 | 2500 | 2000 |
| Protein (g) | 36.4 | 18.1 | ||
| Carbohydrate (g) | 2.49 | 1.24 | 345 | 275 |
| Fat (g) | 17.1 | 8.50 | 95 | 70 |
| Fat (saturated) (g) | 4.36 | 2.17 | ||
| Fibre (g) | 0.93 | 0.46 | ||
| Sodium (mg) | 112 | 56.1 | ||
| Salt (equivalent) (g) | 0.28 | 0.14 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 133 | 66.6 | 800 |
| Vitamin B-12 (µg) | 1.14 | 0.57 | 1 |
| Vitamin B-6 (mg) | 0.92 | 0.46 | 2 |
| Vitamin C (mg) | 23.0 | 11.5 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.01 | 1.00 | 10 |
| Zinc (mg) | 3.65 | 1.82 | 15 |
| Calcium (mg) | 42.8 | 21.4 | 800 |
| Folate (mcg) | 21.1 | 10.5 | 200 |
| Iron (mg) | 2.04 | 1.02 | 14 |
| Magnesium (mg) | 46.1 | 23.0 | 300 |
| Niacin (mg) | 8.46 | 4.22 | 18 |
| Pantothenic acid (mg) | 1.36 | 0.68 | 6 |
| Riboflavin (mg) | 0.49 | 0.25 | 1.6 |
| Phosphorous (mg) | 371 | 185 | 800 |
| Thiamin (mg) | 1.66 | 0.83 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, bay leaves or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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