Grilled Ribs with Pineapple and Mandarin Orange Peel
(Available only in Cantonese)
Sally Shi-Po POON, Hong Kong Nutrition Association and registered
dietitian (UK) said, "The natural sweet flavour coming from
pineapple can reduce the use of sugar or honey in cooking. When buying
ribs, choose the lean ones. Trim away animal fat before cooking to
reduce intake of saturated fat. Grilling is a low-fat cooking method
which can reduce the amount of cooking oil to be used."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (Serve 4)
| Lean ribs, cut into 3-inch sections | 240 g (about 6 taels)） |
| Dried mandarin orange peel, chopped fine | 3 pieces |
| Fresh pineapples, cut into small chunks of about 1 x 3 inches | 400 g (about 10 taels) |
| Basil leaves | 8 |
Seasonings:
| Light soya sauce | 1 teaspoon |
| Granulated sugar | 1/2 teaspoon |
| Corn starch | Some |
| White pepper powder | Some |
Cooking Method:
| 1. | Marinate the lean ribs with the chopped mandarin orange peel and seasonings for two hours. Set aside. |
| 2. | Place the marinated ribs and pineapple chunks on a baking tray. Grill in the oven for about 20 minutes. |
| 3. | Transfer the pineapple chunks to a plate. Place the ribs on top of the pineapple chunks. |
| 4. | Put the basil leaves on the ribs to garnish, and serve. |
Per serving:
| Energy (kcal) | 137 |
| Carbohydrate (g) | 14 |
| Protein (g) | 13 |
| Fat (g) | 4 |
| Sugar (g) | 10 |
| Sodium (mg) | 144 |
The energy and nutrient content are estimated according to information from
the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Harbour Green Club Banquet Room.
Extract from CookSmart, Issue 21
