Diabetes-Friendly Recipes

Pork Kebobs over Steamed Basmati Rice

(makes 6 servings)

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



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