Couscous Pilaf With Swordfish And Mango Stir-Fry Recipe - Cooking Index
Couscous Pilaf With Swordfish And Mango Stir-Fry Recipe - Cooking Index
| Couscous Pilaf | ||
| 1 | Onion - (5 oz) - chopped (medium) | |
| 2 | Garlic cloves - finely chopped | |
| 1/2 teaspoon | 2.5ml | Ground cumin |
| 1/2 teaspoon | 2.5ml | Paprika |
| 1/4 teaspoon | 1.3ml | Ground cinnamon |
| 1/4 teaspoon | 1.3ml | Cayenne pepper |
| 1 1/2 cups | 355ml | Fat-free low-sodium canned chicken broth |
| 5 oz | 142g | Raw instant couscous |
| Swordfish and Mango Stir Fry | ||
| 1 lb | 454g / 16oz | Swordfish steak, abt 2" thick |
| 1 lb | 454g / 16oz | Ripe navel orange (medium) |
| 3 tablespoons | 45ml | Fresh orange juice |
| 1 teaspoon | 5ml | Cornstarch |
| 1 tablespoon | 15ml | Canola oil |
| 2 | Garlic cloves - minced | |
| 1/4 lb | 113g / 4oz | Thin asparagus - trimmed, and |
| Cut into 1" pieces | ||
| 1/3 cup | 48g / 1.7oz | Chopped fresh mint |
| = (or flat-leaf parsley) | ||
| 1/2 | Fresh lemon |
In a medium saucepan, bring onion, garlic, cumin, paprika, ground cinnamon, cayenne pepper, and chicken broth to a rapid boil. Boil, uncovered, for 2 minutes. Stir in couscous; cover and remove from heat. Let stand 5 minutes.
Meanwhile, cut swordfish into 8 pieces of equal size. Set aside.
Working over a small bowl to catch any juice, peel orange, removing all of the white pith. Slice crosswise into 4 slices. Set aside. Add the orange juice to any juice in the bowl, Add cornstarch, stirring until dissolved. Set aside.
Heat a large nonstick skillet or wok over high heat, swirl in the canola oil, and add the garlic. Stir-fry for 15 seconds. Add the swordfish and asparagus and stir-fry for 4 minutes, turning the swordfish carefully.
Stir the sauce again and add to the wok. Continue to stir-fry for another 1 to 2 minutes, until swordfish is opaque throughout and nicely coated. Add the orange slices and mint. Cook for another 30 seconds.
To serve, fluff the couscous with a fork and pile into the center of a large platter. Cover and surround with swordfish stir-fry mixture. Squeeze the lemon over all. Serve at once.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Lean Meat, 2 1/2 Carbohydrate (2 Bread/Starch, 1/2 Fruit), 1 Vegetable.
Nutrition Facts: 376 calories (21% calories from fat), 30 g protein, 9 g total fat (1.7 g saturated fat), 45 g carbohydrate, 4 g dietary fiber, 44 mg cholesterol, 127 mg sodium.
Source:
Diabetic Recipes at http://www.diabetic-recipes.com
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