Lycopene, for example, is only
found in red fruits like watermelon, pink grapefruit, and in
tomatoes and tomato-based products. It helps protect against
prostate cancer, and possibly breast cancer. Another phytochemical,
cryptoxanthin, which is linked to a decreased risk of cervical
cancer, is abundant in many orange fruits, like mango, tangerines,
oranges and papaya.
In some cultures, fruit is a
common ingredient in main courses. Many Asian cooks, for example,
use fruit to contribute a sweet element to the hot-sour-sweet-salty-bitter
balance of taste they try to achieve.
Vietnamese fish soup, for example,
often includes pineapple along with tomatoes and bean sprouts.
Fruit is a common ingredient in Chinese sweet-and-sour dishes,
stir-fried rice, too.
Different fruits offer different
textures and flavors as well as phytochemicals. Pears and apples
add crunch. Pineapple, berries, oranges and grapes contribute
bursts of tangy sweetness. Peaches, nectarines, plums and mangos
offer a range of juicy textures.
The variety of fruits in the
following entrée creates a colorful presentation that
suggests a tropical sunset. And the flavor of pork nicely complements
the rich interplay of flavors.
Tropical Pork Salad - Makes 4 servings.
2 medium peaches, sliced
2 nectarines, sliced
1 small mango, peeled and diced
2 plums, sliced
1/3 cup orange juice1 Tbsp. reduced-sodium soy sauce 1/2 tsp.
Pinch of hot pepper flakes (optional)
8 oz. pork tenderloin, trimmed of visible fat, and cut into thin
1 Tbsp. canola oil
2-3 drops sesame oil (optional)
6 cups mixed salad greens
Salt and freshly ground black pepper
3 Tbsp. slivered almonds, toasted
Place prepared fruit in a large
Combine orange juice, soy sauce, ginger (and hot pepper flakes,
if used) in a small pot. Warm over low heat; do not boil. Mix
into the fruit and set aside.
Heat the oil(s) in a medium
skillet over medium-high heat until hot. Add the pork and stir-fry,
stirring, 3-5 minutes, until cooked through. Transfer meat to
a dish and set aside to cool. Combine fruit/juice mixture with
salad greens and toss. Season with salt and pepper to taste.
Divide mixture among four dinner plates. Top with pork and sprinkle
with toasted almonds. Serve.
Per serving: 291 calories, 8 g. total fat (1 g. saturated fat),
40 g. carbohydrate, 17 g. protein, 7 g. dietary fiber, 178 mg.