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black bowl with Caribbean pork, peppers, spice, pineapple around

Healthy Instant Pot Caribbean Pork Bowl

Amy Lawrence
This healthy Instant Pot Caribbean Pork Bowl is super easy to make, nutritious and so delicious! It's made with pork shoulder, rum, pineapple and Casa M Spice Co ® Jerked Chain spice. Don't skip the Jerked Chain spice, it's the star of the show! Serve it over shredded cabbage or rice if desired but you can certainly serve it alone.
Weight Watchers Points: 5 Smart Points per cup for Blue and Purple Plans; 7 Smart Points per cup for Green Plan
5 from 1 vote
Prep Time 30 mins
Cook Time 1 hr
Marinating Time 30 mins
Total Time 2 hrs
Course Main
Cuisine Caribbean
Servings 12 cups
Calories 320 kcal


  • Instant Pot


  • 3 lb pork shoulder, trim off visible fat, cut into about 10 pieces
  • 3 cloves garlic, minced
  • 15 oz can of pineapple chunks with juice - use the juice for marinade
  • 1/2 cup spiced rum
  • 1/2 cup chicken broth
  • 1 tbsp fresh ginger
  • 4 tbsp Casa M Jerked Chain spice see note at bottom for special discount
  • 1/2 tbsp kosher salt
  • 2 tbsp brown sugar
  • 1/4 tsp cinnamon
  • dash of nutmeg
  • 1/2 tsp cumin
  • 1/2 tsp cayenne
  • 1 tsp olive oil
  • 1 sweet onion, chopped
  • 2 cup dry black beans
  • 4 cup water
  • 2 red pepper, chopped finely
  • cilantro for garnish

Topping (optional)


  • In a large measuring cup or small bowl combine chicken broth, minced garlic, pineapple juice from drained pineapple, rum, brown sugar, ginger, Casa M Jerked Chain and other spices. Salt pork and place into a bag or dish, add the marinade and marinate for at least 30 minutes up to 12 hours. (Don't do it overnight, the pineapple juice will "cook" the pork).
  • Remove pork from marinade using a colander and be sure to save the marinade. Dry pork with paper towel.
  • Set Instant Pot to sauté. Add olive oil, brown pork chops on both sides about 3 min on each side. Remove from pan. 
  • Add onions, brown for just a bit until softened. You may need to add a bit of oil but don't worry if things are sticking to the pan, it will deglaze when you cook the pork in the marinade.
  • Add marinade, red peppers, black beans, water and pork pieces. Make sure the beans get down into the liquid.
  • Press manual or pressure cook on high for 60 minutes, after that do a natural release for 10 minutes. 
  • Add in pineapple chunks. Serve alone in bowls or over rice if desired. Garnish with cilantro and topping if desired. 
  • Freeze any leftovers in 1 cup portions for a nice fast easy lunch or dinner later!
  • To make an easy yummy topping which just sets the whole dish off, mix 1 teaspoon of Jerked Chain spice into 1/4 cup of light sour cream. Dollop about a tablespoon on top of each bowl before serving.


Don't skip the Casa M Spice Co ® Jerked Chain spice otherwise the recipe won't have much flavor. It's the star of the show!
Casa M Spice Co.® sent me a special code for my readers. They are giving you 10% off if you purchase the Jerked Chain Spice on Amazon. The Amazon promo code for 10% off is 102KJ26V. Just enter this promo code on Amazon checkout.  So nice of them!


Serving: 1cupCalories: 320kcalCarbohydrates: 25.7gProtein: 29.2gFat: 8.6gSaturated Fat: 2.9gPolyunsaturated Fat: 1gMonounsaturated Fat: 3.7gCholesterol: 76.3mgSodium: 710.8mgPotassium: 925mgSugar: 5.4gVitamin A: 4.6IUVitamin C: 5mgCalcium: 78.6mgIron: 4.3mg
Keyword Instant Pot
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