Couscous Pilaf With Swordfish And Mango Stir-Fry from Healthy Diabetic Recipes

Couscous Pilaf With Swordfish And Mango Stir-Fry Recipe

Recipe Ingredients:

=== COUSCOUS PILAF ===
1 medium onion - (5 oz), chopped
2 garlic cloves, finely chopped
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp ground cinnamon
1/4 tsp cayenne pepper
1 1/2 cups fat-free low-sodium canned chicken broth
5 oz raw instant couscous
=== SWORDFISH AND MANGO STIR-FRY ===
1 lb swordfish steak, abt 2" thick
1 medium ripe navel orange
3 tbsp fresh orange juice
1 tsp cornstarch
1 tbsp canola oil
2 garlic cloves, minced
1/4 lb thin asparagus, trimmed, and
cut into 1" pieces
1/3 cup chopped fresh mint
= (or flat-leaf parsley)
1/2 fresh lemon

Recipe Instructions:

In a medium saucepan, bring onion, garlic, cumin, paprika, ground cinnamon, cayenne pepper, and chicken broth to a rapid boil. Boil, uncovered, for 2 minutes. Stir in couscous; cover and remove from heat. Let stand 5 minutes.

Meanwhile, cut swordfish into 8 pieces of equal size. Set aside.

Working over a small bowl to catch any juice, peel orange, removing all of the white pith. Slice crosswise into 4 slices. Set aside. Add the orange juice to any juice in the bowl, Add cornstarch, stirring until dissolved. Set aside.

Heat a large nonstick skillet or wok over high heat, swirl in the canola oil, and add the garlic. Stir-fry for 15 seconds. Add the swordfish and asparagus and stir-fry for 4 minutes, turning the swordfish carefully.

Stir the sauce again and add to the wok. Continue to stir-fry for another 1 to 2 minutes, until swordfish is opaque throughout and nicely coated. Add the orange slices and mint. Cook for another 30 seconds.

To serve, fluff the couscous with a fork and pile into the center of a large platter. Cover and surround with swordfish stir-fry mixture. Squeeze the lemon over all. Serve at once.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Lean Meat, 2 1/2 Carbohydrate (2 Bread/Starch, 1/2 Fruit), 1 Vegetable.

Nutrition Facts: 376 calories (21% calories from fat), 30 g protein, 9 g total fat (1.7 g saturated fat), 45 g carbohydrate, 4 g dietary fiber, 44 mg cholesterol, 127 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"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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