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2 Tbsp (30mL) extra virgin olive oil
1/2-inch (1-cm) piece of fresh ginger, cut into very thin strips
1 tsp (2g) cumin seeds
1/2 tsp (2g) black mustard seeds
2 or 3 medium-sized potatoes, cut into 1/2-inch (1-cm) cubes
1 head of cauliflower, cut into small flowers
1/2 tsp (1g) turmeric
2 tsp (3g) coriander powder
1 tsp (2g) curry powder
1 tsp (4g) organic cane sugar or honey
2 tsp (12g) sea salt
1 Tbsp (15g) tomato paste
1 to 2 cups (240 to 480mL) coconut milk
2 cups (365g) garbanzo beans, cooked
1/4 cup (9g) chopped cilantro
Heat a 1 1/2-quart (1.2-L) skillet. Add the oil.
Add the ginger, cumin, and mustard seeds.
When the seeds pop, add the potatoes and cauliflower, browning slightly.
Next add the turmeric, coriander, curry, sugar, and salt. Saut e a minute or two longer.
Combine the tomato paste and coconut milk; add to the vegetables along with the beans.
Continue simmering until the vegetables are fork-tender, then add the chopped cilantro.
Serve over rice with chapatis.
Total Fat: 14g (Saturated Fat 8g)
Total Carbohydrate: 25g (Dietary Fiber 5g, Sugars 3g)
Analyzed for 5 servings using lower amounts.
Recipe by Mary Martha Shaw
Curried Walnut Chicken
1/2 cup (60g) chopped walnuts
1 can fat-free, reduced sodium chicken broth
3 Tbsp (25g) cornstarch
1 Tbsp (6g) curry powder
1 pound (45g) boneless, skinless chicken breasts, cut into 1-inch (2.5cm) cubes
2 medium carrots, peeled and thinly sliced on the diagonal
1 small red bell pepper, seeded and sliced into thin strips
4 green onions, cut on the diagonal into 1-inch (2.5cm) pieces
Salt, to taste
3 cups (600g) hot, cooked, long-grain white rice
Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes until walnuts are slightly toasted. Set aside till it’s time to serve.
In a medium bowl whisk together broth, cornstarch and curry powder. Set aside and reserve.
Coat a 12-inch (30cm) nonstick skillet with vegetable cooking spray and set over medium-high heat. Add chicken and saut e, stirring occasionally, until chicken is seared and golden-brown, about 5 minutes. Stir in carrots, bell pepper, and green onions; saut e, stirring occasionally, 2 minutes.
Stir in curry mixture and bring to a boil. Reduce heat to medium-low, cover and cook, stirring occasionally, until sauce is thickened, chicken is cooked throughout and vegetables are crisp-tender, about 4 minutes. Season with salt. Spoon rice into individual warm serving bowls; top with chicken curry mixture and walnuts, dividing equally.
Recipe by Diana Torrey/Torrey Food Communications, courtesy of California Walnuts
% fat calories: 24%
Curried Pumpkin Dahl
Prep Time: 25 minutes
Cooking Time: 30 minutes
Yield: 6 servings
Pumpkin and black-eyed peas are widely used in South Indian cooking. We've combined them here in a spicy dhal stew. For a traditional Indian meal, serve the dhal warm or at room temperature over basmati rice. Accompany with chapati or papadam (Indian flat breads).
1 medium yellow onion, quartered
1/4 cup (25g) grated coconut
3 cloves garlic, sliced
2 serrano or Thai chile peppers, seeded and diced
1 Tbsp (7g) fresh ginger root, minced
2 tsp (10mL) garam masala
1 tsp (2g) ground cumin
1/2 tsp (1g) cinnamon
1 tsp (6g) salt (sea salt if on a corn-free diet*)
1/4 tsp (1g) turmeric
1/4 tsp (0.5g) ground coriander
2 cups (240mL) light chicken or vegetable stock or water*
1 Tbsp (15mL) canola oil
2 cups (400g) tomatoes, diced
4 cups (230g) fresh pumpkin (1 small pie pumpkin), peeled and diced
2 cups (360g) cooked black-eyed peas
2 cups (70g) kale or spinach, chopped
3 Tbsp (5g) mint, minced
Combine onion, coconut, garlic, chile peppers, ginger root, garam masala, cumin, cinnamon, salt, turmeric, coriander and 3 Tbsp (45mL) stock in a blender. Puree mixture to a paste, scraping down the sides of the blender beaker as necessary.
Heat oil in a large saucepan, then add the spice paste and cook, stirring often, for 10 minutes. Add remaining stock, tomatoes and pumpkin. Cook over medium heat, stirring often, until squash is just tender, about 20 minutes.
Mix in black-eyed peas and kale. Continue to cook, stirring often, until kale is tender, about 10 more minutes. Remove from heat. Taste and adjust seasonings; stir in the mint just before serving.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. If you are allergic to soy, be sure the broth you choose is soy-free, as broths frequently contain hydrolized vegetable protein from soy.
Jeera Tiger Prawns
8 Headless Bengal Tiger Prawns, each weighing over 100 g (4 oz) before peeling Juice of 4 limes 2 tbsp Butter Ghee 1 tbsp Butter 3 tsp White Cumin Seeds 1 tsp Turmeric 1 tsp Curry Paste 4 Cloves Garlic, finely chopped 3-4 Spring Onions, bulbs and leaves, finely chopped.
When the prawns are fully thawed (allow 24 hours in a covered bowl in the fridge) remove all the shell including legs and tail. Cut a slit down the backbone and pull out the vein. Wash the prawns, pat them dry then massage them with the lime juice.
Heat the ghee and butter.
Stir fry the seeds for 20 seconds.
Add the turmeric and paste and after another 20 seconds, add the garlic and the onions. Stir fry the mixture for 2-3 more minutes. Then add the prawns.
Adjusting the heat, up or down throughout, stir fry for about 12 minutes, aiming to maintain a gentle sizzle, but not to burn the spices. You'll doubtless need to add tiny quantities of water, just to prevent sticking during this.
During the cooking, in fact right away, the prawns go from their dull grey colour to flamingo pink. This is on the surface and it will take more time to cook right through. When it is, the prawn should be an even bright white in colour right to its centre. Cut one in half to check. Garnish and serve with lime wedges and Indian bread.
Curried Garbanzo Beans
Recipe from www.VegCooking.com
1 large onion, chopped
1/2 cup vegetable broth
2 (15.5-19 oz.) cans garbanzo beans, drained and partially mashed
1 tsp. curry powder
1 tsp. coriander
1 tsp. cumin
3 oz. mango chutney
2 (15.5-19 oz.) cans diced tomatoes
Saute the onion in the vegetable broth. Add the beans, spices, chutney, and tomatoes and mix well.
Serve over brown rice or pasta.
Turkey Salad with Curry
# 1/3 cup golden raisins
# 1/2 cup white wine or apple juice chopped cooked turkey
# 2 ribs celery diced
# 1 large apple cored (coarsely chopped )
# 1 cup plain yogurt
# 1 1/2 teaspoons ground ginger
# 2 teaspoons curry powder
Combine the raisins and wine or apple juice in a small saucepan. Bring to a boil over Medium-High heat and then simmer until the raisins are soft, 5-7 minutes. Set aside to cool slightly.
In a large mixing bowl, combine the turkey with the celery and apples. Stir in the raisins and any liquid remaining in the saucepan. Toss well to combine. In a small bowl, whisk together the yogurt, ginger and curry powder. Toss with the turkey mixture and coat thoroughly. Season to taste with salt. Chill the salad in the refrigerator until ready to serve.
# 1/4 cup olive oil
# 1 tbsp curry powder
# 1 tbsp Worcestershire sauce
# 1/8 tsp cayenne
# 2 cups nuts: walnuts, almonds etc.
Combine the ingredients in a skillet except for the nuts. When the mixture is very hot, add the nuts. Stir until well coated. Now line a baking pan with baking paper, pour in the nuts and bake at 300 for about 10 minutes or until crisp.
Hot Curried Fruit
1 (16 ounce) can sliced pears, well drained
1 (20 ounce) can pineapple chunks, drained
1 (15 ounce) can apricot halves, drained
2 (15 ounce) cans sliced peaches
1 (4 ounce) jar maraschino cherries (optional)
1/4 cup packed brown sugar
1/4 cup white sugar
3 teaspoons curry powder
2 tablespoons butter
1. Preheat oven to 400 degrees F (205 degrees C).
2. Drain the fruit and arrange it in an oven-proof casserole dish. Dot the fruit with butter or margarine. Mix the sugars and the curry powder together, sprinkle over the top of the fruit.
3. Bake at 400 degrees F (205 degrees C) until slightly brown, about 15 to 20 minutes.
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