Ingredients
Cooking spray
1 (8-oz) can pineapple slices in juice (undrained)
2 tablespoons molasses
1 tablespoon Worcestershire sauce
1 tablespoon rum extract
1 tablespoon lime juice
1 teaspoon seasoned salt
1 teaspoon curry powder
1 teaspoon green pepper sauce
1 1/2 lb boneless country-style pork ribs

Prep

• Coat grill rack with cooking spray; preheat grill.
• Drain juice from pineapple into medium bowl. Set pineapple slices aside.

Steps

1. Add remaining ingredients (except ribs and pineapple slices) to pineapple juice; whisk until blended. Add ribs and pineapple slices, turning to coat all sides; let stand 10 or more minutes, turning occasionally, to marinate.
2. Place ribs on grill, reserving pineapple and marinade; close lid (or cover loosely with foil). Grill 6–8 minutes on each side or until 160°F (for medium).
3. Bring reserved marinade to boil on medium-high, stirring often. Reduce heat to low; simmer at least 5 minutes or until ready to serve.
4. Place pineapple slices on grill during last 5 minutes of pork grill time. Grill 4–5 minutes, turning occasionally, or until hot. Top pineapple and pork with marinade. Serve.

CALORIES (per 1/4 recipe) 490kcal; FAT 25g; CHOL 160mg; SODIUM 520mg; CARB 17g; FIBER 1g; PROTEIN 45g; VIT A 0%; VIT C 15%; CALC 8%; IRON 20%

Ingredients
1 1/4 cups water
1 (7-oz) box coconut ginger rice
1 (15-oz) can pigeon peas (drained)
1 teaspoon green pepper sauce


Steps

1. Place water in medium saucepan and cover; bring to boil on high for rice.
2. Stir remaining ingredients (including seasoning packets from rice) into boiling water. Cover and reduce heat to low; simmer 20 minutes or until most of water is absorbed. Stir and serve.

CALORIES (per 1/4 recipe) 250kcal; FAT 0g; CHOL 0mg; SODIUM 800mg; CARB 54g; FIBER 5g; PROTEIN 8g; VIT A 0%; VIT C 15%; CALC 2%; IRON 6%