South Pacific Pork Roast

Ingredients

5 lb. loin end pork roast
1 large onion – sliced
4 t. sugar
3/4 cup hot water
2 t. soy sauce
2 t. dry cooking sherry
1/2 t. dried ginger
3 t. wine vinegar
1 t. ketchup
1 chopped green pepper
salt, pepper and garlic salt
1 can [8oz] pineapple chunks
cornstarch and water (2 tb each)

Directions

Season roast with salt, pepper & garlic. Put roast into oven and broil 20 minutes to remove fat. First place onion in bottom of Crock Pot; then roast with remaining ingredients [except pineapple and cornstarch/water] (I mix the ingredients together and then pour them on). Cover and cook. Last 1/2 hour add 1 can pineapple chunks. Cooking time: Low – 10-12 hours. High – 4-5 hours. To thicken gravy: Blend 2 T. cornstarch with 2 T. cold water. Set crock- pot on high and add paste. Boil gravy till thickened.

Mowie Maui Chicken

Ingredients

4 boneless skinless chicken breast halves, cut into 1 inch cubes
2 1/2 cups low sodium, reduced fat chicken broth
1 can (14 oz.) pineapple tidbits in juice, undrained
1 1/2 cups uncooked long grain rice 3/4 cups finely chopped carrots
1/2 cup each chopped sweet red peppers and green peppers
1/3 cup ketchup
2 tablespoons each brown sugar, reduced sodium soya sauce and white vinegar
2 cloves garlic, minced
3/4 cups chopped green onions

Directions

Spray a large saucepan with non stick spray. Add chicken. Cook over med-high until no longer pink. Add remaining ingredients,except green onions. Bring to a boil. Reduce heat to med-low. Cover and simmer for 25 minutes, until rice is tender. Stir occasionally. Stir in green onions during last 5 minutes. Serve immediately.