Recipes: A Pig in the Poke

the recipes

february 2001

A Pig in the Poke

Pork Kebobs over Steamed Basmati Rice

(makes 6 servings)

2	10-ounce (300 g) unseasoned pork tenderloins
2	cups (456 g) plain now-fat yogurt
1	small onion, finely chopped
1/2	cup (32 g) chopped cilantro
1/4	cup (60 ml) fresh lemon juice
2	tablespoons (12 g) grated fresh ginger
2	large garlic cloves, minced
1	tablespoon (15 ml) paprika
2	teaspoons (10 ml) curry powder
1	teaspoon (5 ml) ground coriander
1	teaspoon (5 ml) ground cumin
1/2	teaspoon (2.5 ml) cayenne pepper
1 1/2	pounds (720 g) cauliflower florets
2	large red bell peppers, cut into 1-inch (2.5 cm) pieces
3	cups (588 g) hot cooked basmati rice
	Cilantro Chutney (recipe follows)

Cut pork tenderloins into 1-inch (2.5 cm) cubes. Set aside.
In a food processor or blender, puree the yogurt, onion, cilantro, lemon juice, ginger, garlic, paprika, curry powder, coriander, cumin, and cayenne. Transfer 1/2 cup (120 ml) of the yogurt mixture to a medium bowl, cover, and chill. Pour remaining yogurt mixture over pork and toss to coat. Cover and chill for at least 1 hour.
Blanch cauliflower in a pot of boiling water until crisp-tender, about 2 minutes. Drain and refresh under running cold water. Add the cauliflower to the reserved 1/2 cup (120 ml) yogurt mixture. Cover and continue to chill until ready to cook.
Light a grill or preheat the broiler. Thread red bell peppers, pork, and cauliflower onto metal skewers. Grill until pork is cooked through, about 7 to 8 minutes per side, turning once.
Spoon 1/2 cup (98 g) of the hot rice onto each of 6 servings dishes. Top with pork skewers. Serve with Cilantro Chutney

Per serving (pork skewers and rice only):	278 calories (14% calories from fat), 26 g protein, 4 g total fat (1.4 g saturated fat), 34 g carbohydrates, 5 g dietary fiber, 63 mg cholesterol, 893 mg potassium, 99 mg sodium
Diabetic exchanges:	3 very lean protein, 2 1/2 carbohydrate (1 1/2 bread/starch, 2 vegetable)

Cilantro Chutney

(makes about 2 1/2 cups)

1/3	cup (40 g) chopped green bell pepper
1	cup (65 g) loosely packed cilantro leaves
2	tablespoons (20 g) chopped onion
	leaves from 1 sprig of fresh mint (optional)
1/2	teaspoon (2 g) minced fresh ginger
1	clove garlic, minced
	pinch salt (optional)
3	whole cloves
2	cups (456 g) plain low-fat yogurt

In a food processor or blender, combine everything but the yogurt. Process until finely minced. Stir in yogurt.
Transfer mixture to a serving dish, cover, and refrigerate until ready to use.

Per 1/4 cup (60 ml) servings:	35 calories (20% calories from fat), 3 g protein, 1 g total fat (0.5 g saturated fat), 4 g carbohydrates, 0 dietary fiber, 3 mg cholesterol, 152 mg potassium, 37 mg sodium
Diabetic exchanges:	1/2 carbohydrate (skim milk)

Orange Slices with Fried Raspberries

(makes 6 servings)

3	large navel oranges, about 1 1/2 pounds (720 g) total
1	teaspoon (4 g) reduced-fat margarine
1	cup (246 g) fresh raspberries
2	teaspoons (8 g) sugar

Using a zester or hand-held grater, remove 2 tablespoons (30 ml) zest from the oranges. Set aside.
With a small sharp knife, cut peel and white membrane from oranges. Cut oranges crosswise into 6 slices each. Arrange 3 slices on each of 6 dessert plates. Set aside.
In a heavy skillet, heat margarine over medium-high heat until hot and bubbly. Toss in the raspberries and sugar. Working quickly, shake the pan until the raspberries are hot and coated. Spoon the raspberries over the orange slices and served immediately.

Per serving:	62 calories (8% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 15 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 198 mg potassium, 7 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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