Diabetic Recipes
Grilled Swordfish Steaks with Pineapple Curry Sauce over Rice and Greens
(makes 6 servings)
| 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 |
- 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.
| Per serving: | 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 |
| Diabetic exchanges: | 4 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable) |
