Pineapple Curry Sauce

1	teaspoon (5 ml) canola oil

1/2	cup (60 g) chopped onion

1/2	small green bell pepper, 2 ounces (60 g) chopped

1	small carrot, 2 ounces (60 g) peeled and diced

1	small tomato, 3 ounces (90 g) peeled, seeded, and diced

2 to 3

teaspoons (10 to 15 ml) curry powder

1	tablespoon (15 ml) tomato paste

1 1/2

cups (360 ml) 98% fat free, no-salt-added canned chicken or vegetable broth

1/2	cup (90 g) diced fresh or natural-juice packed canned pineapple

1/2	cup (120 ml) unsweetened pineapple juice

1	teaspoon (5 ml) low-sodium soy sauce

1/4	teaspoon (1.25 ml) crushed dried red pepper flakes

Swordfish

6	5-ounce (150 g) swordfish steaks

1/4	cup (60 ml) fresh lemon juice

1	small clove garlic, minced

Greens and Rice

1	teaspoon (5 ml) olive oil

10	ounces (300 g) fresh spinach, tough stems removed, well washed

1	large clove garlic, sliced

2	cups (390 g) hot cooked rice--basmati or brown basmati

1. 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.
2. 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.
3. 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.
4. Start a grill or preheat the broiler.
5. 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.
6. 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.
7. 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.