=== PINEAPPLE CURRY SAUCE ===
1 teaspoon canola oil
1/2 cup chopped onion
1/2 small green bell pepper - (2 oz) chopped
1 small carrot - (2 oz) peeled, diced
1 small tomato - (3 oz) peeled seeded,
and diced
2 teaspoons curry powder - (to 3)
1 tablespoon tomato paste
1 1/2 cups 98% fat-free no-salt-added canned
chicken or vegetable broth
1/2 cup diced fresh pineapple
= (or natural-juice-packed canned)
1/2 cup unsweetened pineapple juice
1 teaspoon low-sodium soy sauce
1/4 teaspoon crushed dried red pepper flakes
=== SWORDFISH ===
6 swordfish steaks - (5 oz ea)
1/4 cup fresh lemon juice
1 small garlic clove minced
=== GREENS AND RICE
1 teaspoon olive oil
10 ounces fresh spinach well washed,
and tough stems removed
1 large garlic clove sliced
2 cups hot cooked rice
= (basmati or brown basmati)