Diabetic Recipes
Goa Pork Vindaloo
(makes 4 servings)
| 6 | small dried red chiles, seeded or 2 1/2 teaspoons (12.5 ml) cayenne pepper |
| 1 | teaspoon (5 ml) cumin seeds |
| 1 | teaspoon (5 ml) freshly ground pepper |
| 1/2 | teaspoon (2.5 ml) ground cinnamon |
| 1/2 | teaspoon (2.5 ml) poppy seeds |
| 1/4 | teaspoon (1.25 ml) ground cloves |
| 1 | 2-inch (5 cm) fresh ginger, peeled and minced |
| 4 | cloves garlic minced |
| 1 | tablespoon (15 ml) tamarind pulp |
| 4 | teaspoons (20 ml) cider vinegar |
| water |
| 1 | tablespoon (15 ml) olive oil |
| 2 | small onions, 4 ounces (120 g) each, finely chopped |
| 1 | pound (480 g) pork tenderloin, cut into 1 1/2 -inch (3.75 cm) cubes |
| 12 | curry leaves (optional) |
| 2 | tablespoons (9 g) chopped cilantro (fresh coriander) (optional) |
- In a food processor or spice grinder, grind chiles, cumin seeds, pepper, cinnamon, poppy seeds, cloves, ginger, garlic, tamarind pulp, and cider vinegar to form a paste, adding up to 2 tablespoons water, if necessary. Rub a little of the spice mixture into the pork.
- Heat the oil in a heavy skillet over medium-low heat. Add onion and cook, stirring, until onion is limp, about 5 minutes. Add the remaining spice paste and cook, stirring, for 1 minute.
- Add the pork and cook, stirring frequently, for 5 minutes. Add 4 cups ( ml) water, cover and simmer until pork is tender, about 30 minutes. If using, stir in curry leaves and cilantro. Simmer for another 3 minutes. Serve at once.
| Per serving: | 209 calories (34% calories from fat), 25 g protein, 8 g total fat (1.9 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 74 mg cholesterol, 62 mg sodium |
| Diabetic exchanges: | 3 lean protein, 1/2 carbohydrate (1 vegetable) |
