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The Recipe Instructions |
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Ingredients
=== PINEAPPLE CURRY SAUCE ===
1 tsp canola oil
1/2 cup chopped onion
1/2 small green bell pepper - (2 oz), chopped
1 small carrot - (2 oz), peeled, diced
1 small tomato - (3 oz) peeled, seeded,
and diced
2 tsp curry powder - (to 3)
1 tbsp tomato paste
1 1/2 cup 98% fat-free no-salt-added canned
chicken or vegetable broth
1/2 cup diced fresh pineapple
= (or natural-juice-packed canned)
1/2 cup unsweetened pineapple juice
1 tsp low-sodium soy sauce
1/4 tsp crushed dried red pepper flakes
=== SWORDFISH ===
6 swordfish steaks - (5 oz ea)
1/4 cup fresh lemon juice
1 small garlic clove, minced
=== GREENS AND RICE
1 tsp olive oil
10 oz fresh spinach, well washed,
and tough stems removed
1 large garlic clove, sliced
2 cup hot cooked rice
= (basmati or brown basmati)
Directions
In a nonstick saucepan, heat oil over medium heat. Add onions, bell
pepper, carrot, tomato, and curry powder. Sauté for 5 to 6 minutes, until
onions are wilted.
Whisk tomato paste into broth. Add pineapple, pineapple juice, soy sauce,
and red pepper flakes. Stir into saucepan. Cook, partially covered, over
low heat for 25 to 30 minutes.
Meanwhile, lay swordfish steaks in a shallow nonreactive dish. Pour on
lemon juice and sprinkle with garlic. Turn swordfish steaks once to evenly
coat. Let stand at room temperature for 15 minutes.
Start a grill or preheat the broiler.
Remove swordfish steaks from lemon juice and grill for 5 minutes per side,
turning once, until fish flakes easily when prodded with a fork. Remove
from grill and keep warm.
While fish is grilling, heat olive oil in a large nonstick skillet. Add
spinach leaves (should still have drops of water on the leaves) and garlic.
Sauté, stirring, until spinach just wilts, about 3 minutes.
To serve, place 1/3 cup of the hot rice on each of 6 dinner plates.
Arrange wilted spinach alongside. Top with grilled swordfish steak,
napping each serving with some of the sauce.
This recipe yields 6 servings.
Exchanges Per Serving: 4 Lean Protein, 1 1/2 Carbohydrate (1 Bread/Starch,
1 Vegetable).
Nutrition Facts: 298 calories (23% calories from fat), 32 g protein, 8 g
total fat (1.5 g saturated fat), 26 g carbohydrates, 3 g dietary fiber, 51
mg cholesterol, 232 mg sodium.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 127 Calories; 2g Fat (13.1% calories
from fat); 3g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 94mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Vegetable; 0
Fruit; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet Grilled Swordfish Steaks, Pineapple Curry Sauce Over Rice Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes pickled shallots, leeks and welsh onion) The alliaceae family is rich in allyl sulfides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer. Although there is as yet, not enough real proof available, allyl sulfides are also thought by nutritionalists to aid in colds, high blood pressure and physical exhaustion. Foods containing allyl sulfides also help you lose weight, so should be included in every diet. |