1 lb. pork tenderloin, trimmed of any fat and cut into 3/4-inch pieces
1 tablespoon curry powder
1/8 teaspoon fresh ground pepper
2 large cloves fresh garlic, minced or pressed
1 tablespoon fresh ginger, minced
1 small can or 2 to 3 fresh roasted green chilies, seeded and chopped
1 medium onion, chopped
1 14.5-oz. can chopped tomatoes or 2 to 3 fresh tomatoes, chopped
1 red pepper, chopped
2 to 3 tablespoons flour
1/4 cup water, wine or stock
4 teaspoons chicken or pork soup base
1/4 teaspoon salt
1/8 teaspoon chili powder – optional
1/4 cup currants – optional
4 dried apricot halves, finely chopped – optional
1 small apple, chopped – optional
cooking spray
1 cup raw Basmati rice*, long-grain white rice, or brown rice cooked without butter or salt
1. Lightly spray a large non-stick or stick-resistant skillet or pan with cooking spray and preheat on medium-high. Add pork to pan, browning 4 to 5 minutes until meat no longer appears raw. Remove pork from pan and set aside. Leaving any browned bits in pan, reduce heat to medium. Add curry powder, pepper, garlic and ginger to pan and sauté, stirring constantly until fragrant, about 2 to 3 minutes.
2. Add onion and red pepper to spices and sauté until onions are translucent. Making sure there is a small amount of liquid from onions and peppers in pan, (if not add a small amount of water) gradually add flour, stirring constantly to blend well. Add tomatoes, green chilies, water or wine and soup base and simmer for 5 to 10 minutes.
3. Add pork to curry and simmer for 15 minutes. Add currants, apples and/or apricots and simmer 5 to 10 minutes more or until pork is tender and sauce is reduced. Remove from heat and serve over 2/3 cup hot rice.
Yield: 6 servings with 2/3 cup cooked rice at approximately 477 calories; 4.3 grams total fat; 1.0 gram saturated fat; 39 milligrams cholesterol; 90.5 grams carbohydrate; 10.6 grams dietary fiber; 25.2 grams protein; 674 milligrams sodium.
*Basmati rice is a particularly aromatic long-grain variety of rice used in Indian cooking. Basmati rice is available in Indian Markets, specialty stores and some health-food stores.
Compare with traditional at 670 calories and 26.5 grams fat vs. 477 calories and 4.3 grams total fat.
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