Island Pork With Coconut Couscous
|Mangoes||2 1⁄4 Pound (2 Or 3 Large Sized, 680 G To 1.02 Kilogram Total)|
|Lime juice||30 Milliliter (1 To 2 Tablespoons)|
|Mango nectar/Pear nectar||180 Milliliter (3/4 Cup)|
|Oriental sesame oil||1 1⁄2 Teaspoon|
|Fat free low sodium chicken broth||240 Milliliter (1 Cup)|
|2% low fat milk||160 Milliliter (2/3 Cup)|
|Couscous||185 Gram (1 Cup)|
|Sweetened shredded coconut||20 Gram (1/4 Cup)|
|Olive oil||2 Teaspoon|
|Minced fresh ginger||1 Tablespoon|
|Garlic||2 Clove (10 gm), minced or pressed|
|Pork tenderloin||1 Pound, trimmed of fat and cut into 1 -inch chunks (455 Gram)|
|Red bell pepper/Green bell pepper||8 Ounce, seeded and cut into thin strips (1 Large Sized, 230 Gram)|
|Thinly sliced green onions||25 Gram (1/4 Cup)|
1. Peel mangoes; cut fruit from pits into thin slices and place in a large bowl. Add lime juice (use 2 tablespoons/30 ml juice if using 3 mangoes) and mix gently to coat. Arrange mangoes attractively on 4 individual plates; cover and set aside.
2. For sauce, place cornstarch in a small bowl. Gradually add nectar, stirring until cornstarch is smoothly dissolved. Stir in sesame oil and salt. Set aside.
3. In a 3- to 4-quart (2.8- to 3.8-liter) pan, bring broth and milk just to a boil over medium-high heat; stir in couscous. Cover, remove from heat, and let stand until liquid has been absorbed (about 5 minutes). Stir in coconut. Keep warm; fluff occasionally with a fork.
4. Heat olive oil in a wide nonstick frying pan or wok over medium-high heat. When oil is hot, add ginger and garlic; stir-fry just until fragrant (about 30 seconds; do not scorch). Add pork and stir-fry until lightly browned on outside and no longer pink in center; cut to test (about 8 minutes). Add water, 1 tablespoon (15 ml) at a time, if pan appears dry. Remove meat from pan with a slotted spoon; keep warm.
5. Add bell pepper and 2 tablespoons (30 ml) water to pan. Stir-fry until bell pepper is just tender-crisp to bite (about 2 minutes); add water,
1 tablespoon (15 ml) at a time, if pan appears dry.
6. Stir sauce well and pour into pan. Cook, stirring, until sauce boils and thickens slightly (1 to
2 minutes). Remove pan from heat and add meat and onions; mix gently but thoroughly.
7. Spoon couscous alongside mango slices; spoon meat mixture alongside couscous. Serve with lime wedges to squeeze over pork and couscous.
Serving size: Complete recipe
Calories 2542 Calories from Fat 433
% Daily Value*
Total Fat 46 g70.8%
Saturated Fat 15.1 g75.5%
Trans Fat 0.2 g
Cholesterol 306.2 mg102.1%
Sodium 1023.1 mg42.6%
Total Carbohydrates 401 g133.6%
Dietary Fiber 36.1 g144.2%
Sugars 195.8 g
Protein 134 g267.4%
Vitamin A 324.6% Vitamin C 1026.9%
Calcium 68% Iron 57.4%
*Based on a 2000 Calorie diet