Grilled Swordfish Steaks, Pineapple Curry Sauce Over Rice from Healthy Diabetic Recipes

Grilled Swordfish Steaks, Pineapple Curry Sauce Over Rice Recipe

Recipe 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 cups 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 cups hot cooked rice
= (basmati or brown basmati)

Recipe Instructions:

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"

Servings: 6

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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