Recipes: Fruit-Inspired Meals

the recipes

april 99

Fruit-Inspired Meals

Caribbean Pork Skewers with Firecracker Salsa

(makes 6 servings)

2	10-ounce (300 g) pork tenderloins
Marinade:
2	shallots, minced
2	inch (5 cm) piece of fresh ginger, peeled and minced
2	cloves garlic, minced
3	tablespoons (45 ml) finely minced fresh mint
1 1/2	tablespoons (22.5 ml) low-sodium soy sauce
1	tablespoon (15 ml) olive oil
1	teaspoon (15 ml) honey
1/4	cup (60 ml) fresh lime juice
1/2	teaspoon (2.5 ml) ground allspice
1/2	teaspoon (2.5 ml) salt (optional)
	freshly ground pepper to taste
1/4	teaspoon (1.25 ml) ground cloves
1/4	teaspoon (1.25 ml) ground nutmeg

In a bowl, whisk together the marinade ingredients. Trim excess fat off pork tenderloins and cut into 3 by 1 inch (7.5 by 2.5 cm) strips. Place pork in a large self-sealing plastic bag. Pour in marinade, seal, and turn over two or three times to evenly coat the meat. Let stand at room temperature for a least 30 minutes or refrigerate for up to 3 hours.
When ready to cook, preheat grill or broiler. Remove tenderloin strips and weave onto skewers. Pour remaining marinade in a small pan and quickly bring to a boil. Boil for 1 minute. Grill tenderloin skewers over medium-hot coals for 3 to 4 minutes per side, turning once. Baste occasionally with marinade. Remove from oven, cover with a sheet of aluminum foil.
Serve with some of the Firecracker Salsa.

Per serving:	136 calories (32% calories from fat), 20 g protein, 5 g total fat (1.4 g saturated fat), 2 g carbohyrate, 0 dietary fiber, 56 mg choleseterol, 108 mg sodium
Diabetic exchanges:	3 lean protein

Firecracker Salsa

(makes about 2 cups)

8	ounces (240 g) peeled and cored fresh pineapple, finely chopped
1	small white onion, 3 ounces (90 g), minced
1	large red bell pepper, 6 ounces (180 g) , seeded and minced
1	serrano chile pepper, seeded and minced
1/4	cup (15 g) minced fresh cilantro
2	tablespoons (30 ml) fresh orange juice
1	tablespoon (15 ml) fresh lime juice
1	teaspoon (5 ml) brown sugar

In a small bowl, combine pineapple, onion, bell pepper, and chile pepper. Sprinkle with cilantro and toss again.
In a small cup, whisk together orange juice, lime juice, and brown sugar. Drizzle over pineapple mixture and gently stir. Allow to stand at room temperature for at least 30 minutes before serving.

Per 1/4 cup serving:	61 calories (5% calories from fat), 1 g protein, trace total fat (0 g saturated fat), 15 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 5 mg sodium
Diabetic Exchanges:	1 carbohydrate (1/2 fruit, 1 vegetable)

Key West Black Beans and Rice

(makes 6 servings)

1	tablespoon (15 ml) olive oil
1	medium, 5 ounces (150 g), yellow onion, minced
1	large clove garlic, minced
1	15-ounce (450 g) can black beans, rinsed and well drained
1/4	teaspoon (1.25 ml) ground cumin
1/4	teaspoon (1.25 ml) crushed dried oregano
1	bay leaf
1/2	teaspoon (2.5 ml) packed light brown sugar
1/2	tablespoon (7.5 ml) red wine vinegar
	freshly ground pepper to taste
2	cups (350 g) hot cooked rice

Heat oil in a heavy skillet over medium-low heat. Add onion and garlic. Sauté, stirring often, until onion is soft but not browned, about 4 minutes. Stir in remaining ingredients except cooked rice. Simmer for 5 minutes. Discard the bay leaf.
To serve, divide beans and sauce between 6 heated serving plates. Pack 1/3 cup of the hot cooked rice into a mold. Unmold onto the beans and serve at once.

Per serving:	140 calories (18% calories from fat), 5 g protein, 3 g total fat (0.4 g saturated fat), 24 g carbohdyrate, 4 g dietary fiber, 0 cholsterol, 162 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/strch), 1/2 fat

Havana Bananas

(makes 6 servings)

3	large ripe firm bananas, cut in half crosswise
1	fresh lime, quartered
	refrigerated butter-flavored cooking spray
1	tablespoon (12 g) reduced-fat margarine
2	tablespoons (24 g) light brown sugar
3	tablespoons (45 ml) rum
1	tablespoon (15 ml) sliced almonds

Peel bananas and cut in half lengthwise. Squeeze lime juice over each banana quarter.
Lightly coat a large nonstick skillet with cooking spray. Add margarine and place over medium heat. Add bananas and sauté for 2 minutes per side, turning once. Sprinkle bananas with brown sugar; sauté for 1 more minute.
Remove from heat and pour on rum. Carefully ignite and shake the skillet until flames are extinguished. Sprinkle with almonds and serve, 2 quarters per person, on individual dessert plates.

Per serving:	107 calories (16% calories from fat), 1 g protein, 2 g total fat (0.4 g saturated fat), 21 g carbohydrate, f2 g dietary fiber, 0 choleserol, 24 mg sodium
Diabetic Exchanges:	1 1/2 carbohydrate (fruit), 1/2 fat

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