Diabetic, Gluten Free & Heart Healthy
Chow-chow is a very popular Amish side dish traditionally made of chopped pickles and mustard sauce. We’ve livened it up with some fresh vegetables and tomatillos. Use chow-chow as a flavorful topping for fish, meat or poultry.
Ingredients
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3 garlic cloves, minced
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1/4 cup lime fresh juice
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1/4 cup chopped fresh mint
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1/4 cup chopped fresh cilantro
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1 tsp honey
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1 tsp lime zest
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1/2 tsp ground cumin
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1/4 tsp salt plus 1/8 tsp salt
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Black pepper to taste
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4 swordfish steaks (6 oz each)
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1 Tbsp olive oil
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3 mini orange red yellow bell peppers, sliced
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1 shallot, sliced
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1 ear fresh corn, cooked and cut from the cob
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1 jalapeño pepper, sliced
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6 oz tomatillos (about 3)
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1/2 cup water
Preparation
- In a large resealable plastic bag, combine the garlic, lime juice, mint, cilantro, honey, lime zest, cumin, 1/4 tsp of the salt and black pepper to taste. Add the fish; turn and rub to coat with the marinade. Refrigerate for 20 minutes.
- In a skillet, heat the oil over medium-high heat. Add the mini bell peppers, shallot, corn and jalapeño pepper. Add the remaining 1/8 tsp salt and black pepper to taste. Sauté for 2 to 4 minutes, or until the vegetables are softened. Add the tomatillos. Cook, stirring occasionally, for 2 to 3 minutes, or until softened. Add the water and cook, stirring occasionally and breaking the vegetables up with the back of a spoon, for 4 to 6 minutes, or until thickened. Set aside.
- Preheat the grill. Grill swordfish steaks, covered, over medium heat or broil 4 inch from the heat for 4 to 5 minutes on each side, or until fish flakes easily with a fork. Serve topped with chow-chow.
Nutrition Facts
Serving size: 6 oz mahi mahi; 1/4 cup chow-chow
Per Serving: Calories: 213 Fat: 5g Saturated Fat: 0g Cholesterol: 124mg Sodium: 225mg Carbohydrates: 10g Fiber: 1g Protein: 32g
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Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Jane Schwartz, RDN, CLT
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