Grilled Swordfish Steaks Pineapple Curry Sauce Over Rice

Grilled Swordfish Steaks Pineapple Curry Sauce Over Rice

Serves: 6
 
 
Fish and Seafood
0 ratings
 
from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Grilled Swordfish Steaks Pineapple Curry Sauce Over Rice, you'll need:
  • PINEAPPLE CURRY SAUCE
  • 1 tsp canola oil
  • 1/2 cup chopped onion
  • 1/2 small green bell pepper - (2 oz) chopped
  • 1 small carrot - (2 oz) peeled diced
  • 1 small tomato - (3 oz) peeled seeded and diced
  • 2 tsp curry powder - (to
  • 3)
  • 1 tbsp tomato paste
  • 1
  • 1/2 cups
  • 98% fat-free no-salt-added canned chicken or vegetable broth
  • 1/2 cup diced fresh pineapple = (or natural-juice-packed canned)
  • 1/2 cup unsweetened pineapple juice
  • 1 tsp low-sodium soy sauce
  • 1/4 tsp crushed dried red pepper flakes SWORDFISH
  • 6 swordfish steaks - (5 oz ea)
  • 1/4 cup fresh lemon juice
  • 1 small garlic clove minced GREENS AND RICE
  • 1 tsp olive oil
  • 10 oz fresh spinach well washed and tough stems removed
  • 1 large garlic clove sliced
  • 2 cups hot cooked rice = (basmati or brown basmati)

Method

  • 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.
Nutritional Facts (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.
Source:
Diabetic-Recipes.com. © Diabetic-Lifestyle, 2001.
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