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Fruited Indian-Style Pork

Yield 4 servings (serving size: 1 cutlet, 3/4 cup rice, and 1/2 cup sauce)

Ingredients

  • 1 teaspoon turmeric
  • 1 teaspoon ground coriander
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon crushed red pepper
  • 2 teaspoons vegetable oil
  • 4 (4-ounce) pork loin cutlets
  • Cooking spray
  • 1 small onion, chopped
  • 3 garlic cloves, finely chopped
  • 1 cup fat-free, less-sodium chicken broth
  • 1/2 cup dried cranberries
  • 1/2 teaspoon salt
  • 1 (8-ounce) can pineapple chunks in juice, drained
  • 1/2 cup chopped tomato (about
  • 1 small)
  • 3 cups cooked basmati rice

Nutrition Information

  • calories 437
  • fat 9.7 g
  • satfat 2.6 g
  • protein 29.4 g
  • carbohydrate 56.8 g
  • cholesterol 67 mg
  • iron 3.3 mg
  • sodium 516 mg
  • caloriesfromfat 20 %
  • fiber 3.5 g
  • calcium 55 mg

How to Make It

  1. Place a large nonstick skillet over mediumhigh heat; add first 5 ingredients. Cook, stirring constantly, 1 minute or until fragrant. Remove from pan, and set aside.

  2. Heat oil in same pan over medium-high heat. Add pork, and cook 2 minutes on each side or until pork is browned; place on a plate, and set aside. Coat pan with cooking spray; place over medium-high heat until hot. Add onion and garlic; sauté 3 to 4 minutes or until tender. Add toasted spices, broth, cranberries, salt, and pineapple; stir constantly until mixture comes to a boil.

  3. Return pork to pan; reduce heat, and simmer 15 minutes or until pork is tender. Stir in tomato, and cook 1 minute.

  4. Place rice on each of 4 plates; top with pork cutlets and sauce.

Oxmoor House Healthy Eating Collection