Pork Kebobs over Steamed Basmati Rice
(makes 6 servings)
|2||10-ounce (300 g) unseasoned pork tenderloins|
|2||cups (456 g) plain now-fat yogurt|
|1||small onion, finely chopped|
|1/2||cup (32 g) chopped cilantro|
|1/4||cup (60 ml) fresh lemon juice|
|2||tablespoons (12 g) grated fresh ginger|
|2||large garlic cloves, minced|
|1||tablespoon (15 ml) paprika|
|2||teaspoons (10 ml) curry powder|
|1||teaspoon (5 ml) ground coriander|
|1||teaspoon (5 ml) ground cumin|
|1/2||teaspoon (2.5 ml) cayenne pepper|
|1 1/2||pounds (720 g) cauliflower florets|
|2||large red bell peppers, cut into 1-inch (2.5 cm) pieces|
|3||cups (588 g) hot cooked basmati rice|
|Cilantro Chutney (recipe follows)|
- Cut pork tenderloins into 1-inch (2.5 cm) cubes. Set aside.
- In a food processor or blender, puree the yogurt, onion, cilantro, lemon juice, ginger, garlic, paprika, curry powder, coriander, cumin, and cayenne. Transfer 1/2 cup (120 ml) of the yogurt mixture to a medium bowl, cover, and chill. Pour remaining yogurt mixture over pork and toss to coat. Cover and chill for at least 1 hour.
- Blanch cauliflower in a pot of boiling water until crisp-tender, about 2 minutes. Drain and refresh under running cold water. Add the cauliflower to the reserved 1/2 cup (120 ml) yogurt mixture. Cover and continue to chill until ready to cook.
- Light a grill or preheat the broiler. Thread red bell peppers, pork, and cauliflower onto metal skewers. Grill until pork is cooked through, about 7 to 8 minutes per side, turning once.
- Spoon 1/2 cup (98 g) of the hot rice onto each of 6 servings dishes. Top with pork skewers. Serve with Cilantro Chutney
|Per serving (pork skewers and rice only):||278 calories (14% calories from fat), 26 g protein, 4 g total fat (1.4 g saturated fat), 34 g carbohydrates, 5 g dietary fiber, 63 mg cholesterol, 893 mg potassium, 99 mg sodium|
|Diabetic exchanges:||3 very lean protein, 2 1/2 carbohydrate (1 1/2 bread/starch, 2 vegetable)|