Yield 4 servings (serving size: 3 ounces pork, 1/2 cup sauce, and 1 cup rice)
Ingredients 6 garlic cloves, peeled 4 teaspoons chopped peeled fresh ginger 2 teaspoons cumin seeds 1/4 teaspoon curry powder 1/4 teaspoon crushed red pepper 1/4 cup unsalted, dry-roasted peanuts 1 tablespoon hot water 1 (1-pound) pork tenderloin, trimmed Cooking spray 2 tablespoons low-sodium soy sauce 6 tablespoons water, divided 2 cups thinly sliced red onion 3 tablespoons light coconut milk 1 tablespoon brown sugar 1/2 teaspoon salt 1/8 teaspoon black pepper 4 cups hot cooked long-grain rice
Preparation Place garlic cloves in a food processor, and process until minced. Add ginger, cumin, curry, and red pepper, and process until blended. Add peanuts and hot water, and pulse until well-blended, scraping sides of bowl occasionally.
Cut pork crosswise into 1-inch slices. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten each piece to 1/2-inch thickness using a meat mallet or rolling pin. Coat pork with cooking spray. Heat a large nonstick skillet over medium-high heat. Add pork; sauté 2 minutes on each side or until browned. Place pork in a shallow bowl. Add soy sauce and 2 tablespoons water to pan, scraping pan to loosen browned bits. Add soy sauce mixture to pork; keep warm.
Add onion to pan; sauté 3 minutes. Add 1/4 cup peanut mixture; cook 4 minutes. Stir in 1/4 cup water, coconut milk, sugar, salt, and black pepper. Return pork mixture to pan; bring to a boil. Reduce heat; simmer 1 minute. Combine remaining peanut mixture with rice. Serve pork and sauce with rice.
Nutritional Information Calories:460 (16% from fat) Fat:8.9g (sat 2.1g,mono 3.9g,poly 2.1g) Protein:31.5g Carbohydrate:61.2g Fiber:3.1g Cholesterol:74mg Iron:4.5mg Sodium:554mg Calcium:69mg
Mango and avocado may seem unlikely partners, but they have one thing in common: an affinity for cilantro. Here the herb ties them together in an unusual and unusually delicious dish. The salad makes a fine light meal all by itself.
Yield 4
Ingredients 1 1/2 cups rice, preferably short grain 1 1/3 pounds boneless, skinless chicken breasts (about 4) 1/3 cup plus 1 tablespoon cooking oil 1 1/4 teaspoons salt 3/4 teaspoon fresh-ground black pepper 3/4 cup chopped red onion 1 mango, peeled and cut into 1/2-inch dice 1 avocado, peeled and cut into 1/2-inch dice 3 1/2 tablespoons lime juice (from about 2 limes) 3/4 cup chopped cilantro
Preparation 1. In a large pot of boiling, salted water, cook the rice until just done, 10 to 15 minutes. Drain. Rinse with cold water. Drain thoroughly.
2. Coat the chicken with the 1 tablespoon oil. Season with 1/4 teaspoon each of the salt and pepper. Heat a grill pan over moderate heat. Cook the breasts until just done, 4 to 5 minutes per side. Alternatively, heat the tablespoon of oil in a large frying pan and season and cook the chicken as directed above. When the chicken is cool enough to handle, cut it into 1/2-inch dice.
3. Toss the rice with the chicken, onion, mango, avocado, the 1/3 cup oil, the remaining 1 teaspoon salt and 1/2 teaspoon pepper, the lime juice, and cilantro.
Wine Recommendation: With its fruit, richness, and flavor, Australian sémillon will match this dish blow for blow.
Ingredients 2 large butternut squash, cut in half lengthwise 2 cups all-purpose flour 2 teaspoons baking powder 1 teaspoon salt 1/2 teaspoon baking soda 2 teaspoons ground cinnamon 2 teaspoons ground ginger 1/2 teaspoon ground cloves 1/2 teaspoon ground white pepper 1/2 cup plus 2 tablespoons butter, softened 1 1/2 cups firmly packed light brown sugar 2 large eggs 1/2 cup tamarind nectar Mango Compote with Cilantro-Mint Syrup 1 cup plain yogurt 1/2 cup powdered sugar
Preparation Preheat oven to 400°. Scoop out squash seeds; discard or reserve for another use. Place squash, cut-side down, on a baking sheet coated with cooking spray. Bake 40 minutes or until squash is tender. When cool enough to handle, scoop out pulp. Process squash pulp in a food processor until smooth. Turn oven down to 375°. Coat a 13- x 9-inch baking pan with cooking spray, and line with parchment paper.
Combine flour and next 7 ingredients in a medium bowl. In a large bowl, beat butter and brown sugar at medium speed with an electric mixer until creamy. Add eggs; beat 1 minute. Add tamarind nectar and 1 1/3 cups butternut squash puree; beat until smooth. Add flour mixture, beating until combined. Pour batter into prepared pan, and bake at 375° for 30 minutes or until a wooden pick inserted in center comes out clean.
While cake is baking, prepare Mango Compote. Beat yogurt and powdered sugar with an electric mixer until creamy.
Cut cake into squares. Cut each square into two triangles, and top with yogurt sauce. Serve with Mango Compote with Cilantro-Mint Syrup.
Ingredients Hickory or alderwood chips 2 pounds firm whitefish fillets 2 tablespoons olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 12 (6 1/2-inch) flour or red chile tortillas Caribbean Salsa Garnishes: thinly sliced red cabbage, thinly sliced red onion, fresh cilantro leaves, lime wedges
Preparation 1. Soak hickory chips in water to cover at least 30 minutes; drain. Wrap chips in heavy-duty aluminum foil; poke several holes in foil. Set aside.
2. Brush fillets with oil; sprinkle with salt and pepper.
3. Light gas or charcoal grill; place foil-wrapped chips directly on hot coals on 1 side. Coat grill rack on opposite side with cooking spray, and place on grill. Let grill preheat 10 to 15 minutes or until wood chips begin smoking.
4. Grill fillets, covered with lid, over medium heat (325° to 350°) 5 minutes on each side or until fish flakes with a fork.
5. Wrap flour tortillas in heavy-duty aluminum foil. Place on grill during last 5 minutes of cooking time to warm. Serve immediately with Caribbean Salsa. Garnish, if desired.
Ingredients 3 saltine crackers 3 (1-ounce) slices French bread, torn 1 pound fresh lump crabmeat, drained 1 cup mayonnaise 1 egg white 2 tablespoons fresh lemon juice 1/2 teaspoon ground ginger 1/4 teaspoon ground red pepper 1/4 teaspoon seafood seasoning 1/4 cup peanut oil 2 tablespoons unsalted butter 2 avocados, peeled and sliced 6 large eggs, poached Caribbean Hollandaise Sauce Cracked black pepper Garnish: diced red bell pepper
Preparation Place crackers in a blender or food processor; process until finely ground. Place bread in blender or food processor; process until finely ground.
Combine crabmeat, mayonnaise, cracker crumbs, breadcrumbs, egg white, and next 4 ingredients in a large bowl. Cover and chill 8 hours.
Shape crab mixture into 6 (4-inch) patties. Cook crab cakes, in batches, in hot oil and melted butter in a large skillet over medium-high heat 4 minutes on each side or until golden.
Place avocado slices and poached eggs on crab cakes, and top with Caribbean Hollandaise Sauce and pepper. Garnish, if desired.
Preparation 1. Sprinkle fillets evenly with jerk seasoning and salt. 2. Melt butter with oil in a large nonstick skillet over medium heat; add fillets, and cook 6 to 8 minutes on each side or until done. Serve immediately with salsa. Garnish, if desired.
Make the curd and freeze scoops of frozen yogurt in advance; sauté bananas just before serving.
Yield 4 servings
Ingredients 1/4 cup packed brown sugar 1 tablespoon granulated sugar 1/4 teaspoon ground cinnamon 2 medium ripe unpeeled bananas 3 tablespoons fresh lime juice (about 2 limes) 1 tablespoon butter 1/4 cup dark rum 2 cups vanilla fat-free frozen yogurt 1/2 cup Pineapple Curd
Preparation Combine the first 3 ingredients in a medium bowl.
Peel bananas; cut each in half lengthwise. Cut each half into 4 pieces. Brush bananas with juice; dredge in brown sugar mixture.
Melt butter in a large nonstick skillet over medium-high heat; add bananas. Cook 2 minutes, turning bananas after 1 minute. Remove from heat; pour rum into one side of pan. Ignite rum with a long match; let flames die down.
Spoon 1/2 cup vanilla frozen yogurt into each of 4 dessert dishes; top each with 4 banana pieces and 2 tablespoons Pineapple Curd. Serve immediately.
Nutritional Information Calories:312 (14% from fat) Fat:4.7g (sat 2.8g,mono 1.3g,poly 0.3g) Protein:4.6g Carbohydrate:57.4g Fiber:2.2g Cholesterol:43mg Iron:0.6mg Sodium:99mg Calcium:122mg
Ingredients 12 large sea scallops (about 1 1/2 pounds) 2 teaspoons fish rub, divided (such as Emeril's) Cooking spray 5 (1/2-inch) slices fresh pineapple 4 cups gourmet salad greens or mixed salad greens 4 cups torn Boston lettuce (about 2 small heads) 1/3 cup diced peeled avocado 2 tablespoons mango chutney 2 tablespoons fresh lime juice 2 teaspoons olive oil
Preparation Prepare grill to high heat.
Pat scallops dry with a paper towel. Sprinkle 1 1/2 teaspoons fish rub evenly over scallops. Coat scallops with cooking spray. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove pineapple from grill; chop pineapple.
Combine salad greens, lettuce, pineapple, and avocado in a large bowl.
Chop large pieces of chutney. Combine chutney, lime juice, olive oil, and remaining 1/2 teaspoon fish rub in a small bowl. Add dressing to salad, and toss well. Place 1 1/2 cups salad into each of 4 bowls. Arrange 3 scallops over each salad.
Nutritional Information Calories:264 (20% from fat) Fat:5.8g (sat 0.8g,mono 3g,poly 1.1g) Protein:30.8g Carbohydrate:22.8g Fiber:3.4g Cholesterol:56mg Iron:2.3mg Sodium:559mg Calcium:101mg
Preparation Combine first 5 ingredients; set cilantro mixture aside. Coat a grill tray with cooking spray, and place on food rack. Heat, covered with grill lid, over hot coals (400° to 500°) 10 minutes. Place fish on hot grill tray. Cook, covered with grill lid, 10 minutes. Turn fish, and spread with cilantro mixture. Cook, covered, 10 minutes or until fish flakes easily when tested with a fork. Serve with Caribbean Salsa.
Note: To roast jalapeños, place on a foil-lined baking sheet. Broil 5 inches from heat 5 minutes on each side or until blistered. Place in a heavy-duty plastic bag; let stand 10 minutes. Peel and seed peppers.
Preparation Combine first 10 ingredients, including fennel if desired, in a small bowl.
Peel shrimp, leaving tails on; devein, if desired. Dredge shrimp in spice mixture.
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add shrimp, in batches, and cook 2 to 3 minutes or until shrimp turn pink. Add remaining 2 tablespoons oil to skillet, as needed, to cook remaining shrimp. Serve shrimp warm or at room temperature with Pineapple Salsa.
