Recipes: Fruit Recipes

the recipes

september 98

Fruit Recipes

Curried Pork Chops with Pears

(makes 4 servings)

You can control the heat of this delightful Indian dish by the quality and amount of curry powder. Personally, we like our Indian food hot and spicy so we buy a high-quality curry powder from a nearby Indian market. Serve this flavorful dish with steamed basmati rice and a cooling raita made from nonfat plain yogurt, shredded cucumber, and lots of dried mint.

	refrigerated butter-flavored cooking spray
4	loin pork chops with bone, cut 1-inch (2.5 cm) thick, about 5 ounces (150 g) each
2	firm-ripe Bosc, Bartlett, or Anjou pears, 5 1/2 ounces (166 g) each, peeled, cored, and diced
3	tablespoons dark raisins
2	cups (480 ml) fat-free, no salt added canned chicken broth
1/4	teaspoon (0.6 ml) salt (optional)
	freshly ground pepper to taste
1	cup (160 g) chopped onion
2	cloves garlic, minced
1 to 2	tablespoons (6 to 12 g) good-quality curry powder or to taste
1	tablespoon (9 g) unbleached all-purpose flour

1.	Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a 9 x 9-inch (22.5 x 22.5 cm) glass baking dish with cooking spray.
2.	Trim visible fat from chops. Lightly coat a heavy nonstick skillet with cooking spray. Place over medium-high heat; add the chops and brown chops, turning once, for 3 minutes per side. Transfer chops to prepared baking dish.
3.	Meanwhile in a small bowl, combine pears, raisins, chicken broth, salt (if using), and pepper. Set aside.
4.	In same skillet, sauté onion and garlic over medium heat, stirring often, until onion is limp, about 4 minutes. Sprinkle with curry powder and flour. Gradually stir in pear-broth mixture. Cook, stirring, for 3 minutes, loosening any browned bits from bottom of skillet. Spoon pear mixture over chops.
5.	Cover and bake for 20 minutes. Uncover and continue to bake for another 15 minutes, until chops are cooked through (no pink inside when tested with the tip of a knife).

Per serving:	229 calories (20% calories from fat), 23 g protein, 5 g total fat (1.7 g saturated fat), 23 g carbohydrate, 3 g dietary fiber, 58 mg cholesterol, 84 mg sodium
Diabetic Exchanges:	3 lean protein (meat), 1 1/2 carbohydrate (1 fruit, 1 vegetable)

Apple Rosemary and Thyme Chicken Baked in Parchment

(makes 6 servings)

This chicken is easy to make and so pretty--a large puffy package of parchment paper enclosing boneless chicken breast seasoned with rosemary, thyme, and the delicate flavor of Jonagold or Mutsu apples. Since the parchment packets can be made up ahead to bake later, this is a perfect dish when entertaining. Add a salad of radicchio leaves filled with warm baby vegetables, tossed in a light vinaigrette and a sprinkling of fresh herbs.

	refrigerated butter-flavored cooking spray
3	whole boneless, skinless chicken breasts, about 1/2 pound (240 g) each, halved
2	ounces (60 g) low fat sliced ham, finely minced
3	cloves garlic, sliced paper thin
3	large Jonagold or Mutsu apples, 8 ounces (240 g) each, cut in half and cored
6	sprigs fresh rosemary
6	sprigs fresh thyme
1	tablespoon (15 ml) olive oil
6	tablespoons (90 ml) fresh lemon juice

1.	Preheat oven to 350°F (180°C), Gas Mark 4. Cut 6 circles of parchment paper 18 inches (45 cm) in diameter. Place on a work surface and lightly coat the top of each circle with cooking spray. Rinse and pat dry chicken breast halves. Lay 1 piece of chicken on half of each parchment circle. Sprinkle minced ham and garlic slices over the chicken breasts.
2.	Thinly slice the unpeeled apples and arrange the slices over the chicken. Top each chicken breast with a sprig of rosemary and thyme and drizzle 1/2 teaspoon (2.5 ml) olive oil and 1 tablespoon (15 ml) lemon juice over each breast.
3.	Fold over parchment and crimp the edges to seal. Place packets on a large baking sheet and bake for 45 minutes, until packets are puffed and lightly browned.
4.	Place parchment packets on serving plates, break oven, and serve immediately.

Per serving:	222 calories (23% calories from fat), 25 g protein, 6 g total fat (1.3 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 67 mg cholesterol, 190 mg sodium
Diabetic exchanges:	3 lean protein (meat), 1 carbohydrate (fruit)

Duck Breast with Apples

(makes 4 servings)

Duck and apples? You bet--in the kitchens of French and Italian homes, as well as in Germany. Here is a version with an Italian flair, because we have pictured it with Risotto and Asparagus (see May, 1998), but merely change the vegetables and you can dine in another part of the continent.

1	teaspoon (5 ml) ground allspice
1	teaspoon (5 ml) freshly ground pepper
1/4	teaspoon (1.25 ml) salt
4	skinless duck breasts, 5 ounces (150 g) each, all fat removed
	refrigerated butte-flavored cooking spray
1	medium onion, 5 ounces (150 g), minced
2	large cloves garlic, minced
3	fresh sage leaves, minced or 1/4 teaspoon (1.25 ml) rubbed dried
1	teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried
1/2	ounce (15 g) low fat, low-sodium ham, chopped
1/2	cup (120 ml) dry white wine
1/2	cup (120 ml) fat-free, no salt added canned chicken broth
2	medium Granny Smith or Fuji apples, 10 ounces total (300 g), cored and sliced
1	tablespoon (15 ml) red wine vinegar
	extra fresh sage leaves for garnish (optional)

1.	Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes.
2.	Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and sauté over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm.
3.	Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 cup (80 ml).
4.	Spray another nonstick skillet with cooking spray and sauté apple slices with red winger until they begin to soften, about 4 minutes. Set aside.
5.	Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

Per serving:	257 calories (23% calories from fat), 30 g protein, 7 g total fat (2.0 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 111 mg cholesterol, 259 mg sodium
Diabetic exchanges:	4 lean protein (meat), 1 carbohydrate (fruit)

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