Diabetes-Friendly Recipes

Goa Pork Vindaloo

(makes 4 servings)

6small dried red chiles, seeded or 2 1/2 teaspoons (12.5 ml) cayenne pepper
1teaspoon (5 ml) cumin seeds
1teaspoon (5 ml) freshly ground pepper
1/2teaspoon (2.5 ml) ground cinnamon
1/2teaspoon (2.5 ml) poppy seeds
1/4teaspoon (1.25 ml) ground cloves
12-inch (5 cm) fresh ginger, peeled and minced
4cloves garlic minced
1tablespoon (15 ml) tamarind pulp
4teaspoons (20 ml) cider vinegar
1tablespoon (15 ml) olive oil
2small onions, 4 ounces (120 g) each, finely chopped
1pound (480 g) pork tenderloin, cut into 1 1/2 -inch (3.75 cm) cubes
12curry leaves (optional)
2tablespoons (9 g) chopped cilantro (fresh coriander) (optional)
  1. In a food processor or spice grinder, grind chiles, cumin seeds, pepper, cinnamon, poppy seeds, cloves, ginger, garlic, tamarind pulp, and cider vinegar to form a paste, adding up to 2 tablespoons water, if necessary. Rub a little of the spice mixture into the pork.
  2. Heat the oil in a heavy skillet over medium-low heat. Add onion and cook, stirring, until onion is limp, about 5 minutes. Add the remaining spice paste and cook, stirring, for 1 minute.
  3. Add the pork and cook, stirring frequently, for 5 minutes. Add 4 cups ( ml) water, cover and simmer until pork is tender, about 30 minutes. If using, stir in curry leaves and cilantro. Simmer for another 3 minutes. Serve at once.
Per serving:209 calories (34% calories from fat), 25 g protein, 8 g total fat (1.9 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 74 mg cholesterol, 62 mg sodium
Diabetic exchanges:3 lean protein, 1/2 carbohydrate (1 vegetable)



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