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Ingredientes
- 1 med onion - (5 ounce) minced
- 2 x garlic cloves finely minced
- 1/2 tsp grnd cumin
- 1/2 tsp paprika
- 1/4 tsp grnd cinnamon
- 1/4 tsp cayenne pepper
- 1 1/2 c. fat-free low-sodium canned chicken broth
- 5 ounce raw instant couscous
- 1 lb swordfish steak, abt 2" thick
- 1 med ripe navel orange
- 3 Tbsp. fresh orange juice
- 1 tsp cornstarch
- 1 Tbsp. canola oil
- 2 x garlic cloves chopped
- 1/4 lb thin asparagus trimmed, and cut into 1" pcs
- 1/3 c. minced fresh mint (or possibly flat-leaf parsley)
- 1/2 x fresh lemon
Direcciones
- In a medium saucepan, bring onion, garlic, cumin, paprika, grnd cinnamon, cayenne pepper, and chicken broth to a rapid boil. Boil, uncovered, for 2 min. Stir in couscous; cover and remove from heat. Let stand 5 min.
- Meanwhile, cut swordfish into 8 pcs of equal size. Set aside.
- Working over a small bowl to catch any juice, peel orange, removing all of the white pith. Slice crosswise into 4 slices. Set aside. Add in the orange juice to any juice in the bowl, Add in cornstarch, stirring till dissolved. Set aside.
- Heat a large nonstick skillet or possibly wok over high heat, swirl in the canola oil, and add in the garlic. Stir-fry for 15 seconds. Add in the swordfish and asparagus and stir-fry for 4 min, turning the swordfish carefully.
- Stir the sauce again and add in to the wok. Continue to stir-fry for another 1 to 2 min, till swordfish is opaque throughout and nicely coated. Add in the orange slices and mint. Cook for another 30 seconds.
- To serve, fluff the couscous with a fork and pile into the center of a large platter. Cover and surround with swordfish stir-fry mix. Squeeze the lemon over all. Serve at once.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 212g | |
| Recipe makes 4 servings | |
| Calories 210 | |
| Calories from Fat 36 | 17% |
| Total Fat 4.14g | 5% |
| Saturated Fat 0.35g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 355mg | 15% |
| Potassium 261mg | 7% |
| Total Carbs 37.49g | 10% |
| Dietary Fiber 3.7g | 12% |
| Sugars 4.83g | 3% |
| Protein 6.32g | 10% |
