Recipes: Springtime Meals

the recipes

march 99

Springtime Meals

Asian Glazed Roasted Pork

(makes 6 servings)

2	pork tenderloins, about 3/4 pound (360 g) each
1/2	cup (120 ml) canned low-sodium chicken broth
Marinade:
1	clove garlic, minced
1	teaspoon (5 ml) minced fresh ginger
2	scallions, white part only, minced
1	small Thai chile pepper or jalapeño, seeded and minced
1/3	cup (80 ml) fresh orange juice
1	tablespoon (15 ml) fresh lemon juice
1	teaspoon (5 ml) grated lemon zest
1	tablespoon (15 ml) olive oil
1/4	teaspoon (1.25 ml) dark sesame oil

In a medium bowl, whisk together garlic, ginger, scallions, chile pepper, orange juice, lemon juice, and lemon zest. Whisk in olive oil and sesame oil. Pour mixture into a large self-sealing plastic bag.
Add the tenderloins to the bag and seal. Let stand, occasionally turning bag, for 30 minutes.
Preheat the oven to 400°F (200°C), Gas Mark 6.
Remove tenderloins from the marinade and place in a roasting pan. Roast for 15 to 20 minutes, until an instant meat thermometer registers 160°F.
Meanwhile, place marinade and broth in a small saucepan. Bring to a boil. Reduce heat to medium and cook, stirring occasionally, for 5 minutes.
To serve, thinly slice pork on the diagonal. Arrange slices on a heated serving platter and nap with some of the sauce. Serve immediately.

Per serving:	173 calories (36% calories from fat), 24 g protein, 7 g total fat (1.8 g saturated fat), 3 g carbohydrate, 0 dietary fiber, 67 mg cholesterol, 52 mg sodium
Diabetic exchanges:	3 lean protein

Spicy Couscous with Zucchini

(makes 6 servings)

1	cup (240 ml) water
2	small zucchini, 4 ounces (120 g) each, diced
1 1/2	cups (360 ml) canned low-sodium chicken broth
2	tablespoons (30 ml) golden raisins
1	teaspoon (5 ml) reduced-calories margarine
1/2	teaspoon (2.5 ml) ground cumin
1	cup (140 g) quick-cooking couscous
1	tablespoon (15 ml) finely minced fresh mint
	freshly ground pepper to taste

In a small saucepan, bring water to a boil. Add zucchini, stir, and cover. Remove from stove and let stand.
Heat the broth in a medium saucepan over medium-high heat. Add raisins, margarine, and cumin. When mixture boils, stir in couscous. Cover and remove from heat. Let stand for 5 minutes.
Drain zucchini. Fluff couscous with a fork and add the drained zucchini and mint. Toss to combine. Season with pepper to taste. Serve at once.

Per serving:	158 calories (6% calories from fat), 6 g protein, 1 g total fat (0.2 g saturated fat), 31 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 22 mg sodium
Diabetic exchanges:	2 carbohydrate (bread/starch)

Phyllo Cups Filled with Strawberries and Cream

(makes 6 servings)

6	sheets phyllo dough, thawed if frozen
	refrigerated butter-flavored cooking spray
2	tablespoons (24 g) sugar
3	cups (500 g) sliced fresh strawberries
1	tablespoon (15 ml) fresh lime juice
3	tablespoons (45 ml) non-fat sour cream
	ground cinnamon

Preheat oven to 350°F (180°C), Gas Mark 4.
Stack 3 phyllo sheets and cut out three 7-inch (17.5 cm) squares (12 squares in all), discarding scraps. Repeat process with remaining 3 phyllo sheets. Place the 6 phyllo square stacks on a piece of parchment paper and cover with a barely damp kitchen towel.
Lightly coat 6 individual 1/2-cup (120 ml) custard cups with cooking spray.
Lay a piece of parchment paper on a work surface. Place 1 phyllo square on the paper. Lightly spray with cooking spray and sprinkle with 1/4 teaspoon (1.25) of the sugar. Top with a second phyllo square, spray, and another 1/4 teaspoon (1.25 ml) of sugar. Cover with third layer, spray, and another 1/2 teaspoon (2.5 ml) sugar. Press the phyllo stack into a prepared custard cup, letting the excess dough hang over the edge. Place filled cup on a large baking sheet.
Repeat with the remaining phyllo squares, making 6 stacks in all.
Bake for 10 to 12 minutes, until phyllo is golden brown. Carefully transfer phyllo cups to a rack to cool.
When ready to serve, toss strawberries with lime juice.
Place a phyllo cup on each of 6 dessert plates. Fill with strawberries and top each serving with 1/2 tablespoon (7.5 ml) sour cream and a few sprinkles of cinnamon. Serve at once.

Per serving:	107 calories (12% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 22 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 99 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

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