Diet Grilled Swordfish Steaks, Pineapple Curry Sauce Over Rice Recipe

Diet Grilled Swordfish Steaks, Pineapple Curry Sauce Over Rice Recipe brought to you by Diet Recipes To-Go
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The Recipe Instructions
 

 

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



Flavonoid superfoods
(inlcudes onion, kale, soy and basil)

The nutrients called 'flavonoids' which are present in these types of food are believed to be good as cancer fighters.
Nutritionalists who have been studying the nutritional effects of flavonoids believe they might also have many healthy benefits, including, but not limited to, anti-asthma and anti-platelet powers.
Many also have a low calorie count, so should be included in your weight loss program.



 

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Grilled Swordfish Steaks, Pineapple Curry Sauce Over Rice Recipe, one of many healthy recipes brought to you by Diet Recipes To-Go

"A good cook is the peculiar gift of the gods. He must be a perfect creature from the brain to the palate, from the palate to the finger's end.
"Walter Savage Landor"


"A diet is the penalty we pay for exceeding the feed limit."

"Reality check: you can never, ever, use weight loss to solve problems that are not related to your weight. At your goal weight or not, you still have to live with yourself and deal with your problems. You will still have the same husband, the same job, the same kids, and the same life. Losing weight is not a cure for life"
Phillip C. McGraw

 

This Grilled Swordfish Steaks, Pineapple Curry Sauce Over Rice Recipe brought to you by Recipes-To-Go