Recipes: Grilled Swordfish Steaks with Pineapple Curry Sauce over Rice and Greens

the recipes

july 99

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)

Fresh Strawberry Pie

(makes 8 servings)

1	0.5 ounce (15 g) package sugar-free strawberry flavored gelatin
1 1/2	cups (360 ml) boiling water
3	cups (498 g) sliced fresh strawberries
2	cups (453 g) plain nonfat yogurt
1	9-inch (22.5 cm) graham cracker crust
8	perfect whole strawberries, washed but not hulled

In a large bowl, dissolve gelatin in boiling water. Chill until slightly thickened, about 15 to 20 minutes. Stir in strawberries. Chill another 10 minutes.
Fold in yogurt and pour mixture into graham cracker crust. Chill until firm or at least 4 hours.
To serve, cut into 8 wedges and top each serving with a whole strawberry. Serve cold.

Per serving:	177 calories (33% calories from fat), 6 g protein, 7 g total fat (1.6 g saturated fat), 24 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 208 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 fat

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