Grilled Ribs with Pineapple and Mandarin Orange Peel

3 Less
Grilled Ribs with Pineapple and Mandarin Orange Peel
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."
Ingredients: (Serve 4)
Lean ribs, cut into 3-inch sections240 g (about 6 taels))
Dried mandarin orange peel, chopped fine3 pieces
Fresh pineapples, cut into small chunks of about 1 x 3 inches400 g (about 10 taels)
Basil leaves8
Seasonings:
Light soya sauce1 teaspoon
Granulated sugar1/2 teaspoon
Corn starchSome
White pepper powderSome
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