=== COUSCOUS PILAF ===
1 medium onion - (5 oz), chopped
2 garlic cloves, finely chopped
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp ground cinnamon
1/4 tsp cayenne pepper
1 1/2 cups fat-free low-sodium canned chicken broth
5 oz raw instant couscous
=== SWORDFISH AND MANGO STIR-FRY ===
1 lb swordfish steak, abt 2" thick
1 medium ripe navel orange
3 Tbs fresh orange juice
1 tsp cornstarch
1 Tbs canola oil
2 garlic cloves, minced
1/4 lb thin asparagus, trimmed, and
cut into 1" pieces
1/3 cup chopped fresh mint
= (or flat-leaf parsley)
1/2 fresh lemon


In a medium saucepan, bring onion, garlic, cumin, paprika, ground cinnamon, cayenne pepper, and chicken broth to a rapid boil. Boil, uncovered, for 2 minutes. Stir in couscous; cover and remove from heat. Let stand 5 minutes.
Meanwhile, cut swordfish into 8 pieces of equal size. Set aside.
Working over a small bowl to catch any juice, peel orange, removing all of the white pith. Slice crosswise into 4 slices. Set aside. Add the orange juice to any juice in the bowl, Add cornstarch, stirring until dissolved. Set aside.
Heat a large nonstick skillet or wok over high heat, swirl in the canola oil, and add the garlic. Stir-fry for 15 seconds. Add the swordfish and asparagus and stir-fry for 4 minutes, turning the swordfish carefully.
Stir the sauce again and add to the wok. Continue to stir-fry for another 1 to 2 minutes, until swordfish is opaque throughout and nicely coated. Add the orange slices and mint. Cook for another 30 seconds.
To serve, fluff the couscous with a fork and pile into the center of a large platter. Cover and surround with swordfish stir-fry mixture. Squeeze the lemon over all. Serve at once.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Lean Meat, 2 1/2 Carbohydrate (2 Bread/Starch, 1/2 Fruit), 1 Vegetable.
Nutrition Facts: 376 calories (21% calories from fat), 30 g protein, 9 g total fat (1.7 g saturated fat), 45 g carbohydrate, 4 g dietary fiber, 44 mg cholesterol, 127 mg sodium.