Recipes: Fruit-Inspired Meals

the recipes

april 99

Fruit-Inspired Meals

Chicken with Mango and Asparagus

(makes 4 servings)

1	pound (480 g) boneless, skinless chicken breast, cut into bite-size cubes
1	large egg white, lightly beaten
1	tablespoon (15 g)cornstarch
2 1/2	tablespoons (37.5 ml) vodka
1/2	tablespoon (7.5 ml) canola oil
1/2	cup (120 ml) dry white wine
1	tablespoon (15 ml) low-sodium soy sauce
1/2	cup (120 ml) low-sodium chicken broth
	vegetable cooking spray
3	scallions, white part and 2 inches (5 ml) green, cut into 1 inch pieces
1	large clove garlic, minced
1	2-inch (5 cm) piece fresh ginger peeled and julienned
1/2	red bell pepper, 3 ounces (90 g), seeded and julienned
6	ounces (190 g) thin asparagus, cut into 2 inch pieces
1	small ripe mango, 4 ounces (120 g), peeled and cut into chunks

Place the cubed chicken in a bowl. Add the egg white, cornstarch, vodka, and canola oil. Stir to coat the chicken, then set aside to marinate while you prepare the rest of the recipe.
Combine the white wine, soy sauce and chicken stock in a pitcher.
Heat a large non-stick skillet and spray it with cooking oil. Add the marinated chicken and cook over high heat until lightly browned. Add the scallions, garlic, ginger, red pepper, and asparagus and stir fry for another minute. Slowly stir in the liquid and bring to a boil so that the sauce thickens. Lower the heat and stir in the mango. Cook until heated through.
To serve, place on a bed of spiced basmati rice.

Per serving:	213 calories (14% calories from fat), 29 g protein, 3 g total fat (0.5 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 66 mg cholesterol, 231 mg sodium
Diabetic exchanges:	3 very lean protein, 2 vegtable

Spiced Basmati Rice

(makes 4 servings)

1 1/2	cups (225 g) white basmati or long-grain rice
1/2	teaspoon (2.5 ml) ground cinnamon
2	whole cloves
2 1/4	cups (540 ml) water
1	teaspoon ( 5 ml) canola oil

Wash the rice in cold water until the water runs clear.
Place the rice in a nonstick covered pot with the cinnamon, cloves, water and oil. Bring to a simmer, cover and cook for 15 minutes until cooked through and water is absorbed. Add more water if necessary.
Remove cloves and serve.

Per serving:	264 calories (6% calories from fat), 5 g protein, 2 g total fat (0.2 g saturated fat), 56 g carbohyrate, 1 g dietary fiber, 0 cholesterol, 4 mg sodium
Diabetic exchanges:	3 1/2 carbohydrate (bread/starch)

Fresh Pineapple with Berry Sauce

(makes 4 servings)

1	pound (480 g) fresh peeled and cored pineapple
	fresh mint for garnish
Berry Sauce
1	10-ounce (300 g) package frozen raspberries
	sugar substitute equal to 1/4 cup (35 g) granulated sugar
1	tablespoon (15 ml) kirsch

To make the berry sauce, puree raspberries along with their juice in a food processor or blender. Strain the puree to remove the seeds if you wish. Stir in the sugar substitute and kirsch. Set aside
To prepare the pineapple, cut into very thin slices. Spoon some of the sauce on 4 desert plates. Overlap one quarter of the pineapple slices on top. Garnish with fresh mint.

Per serving:	104 calories (7% calories from fat), 1 g protein, 1 g total fat (0 saturated fat), 24 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (fruit)

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