Dosas (Indian Rice and Lentil Pancakes)

RECIPE

In this classic Indian recipe the lentils and rice are not cooked, but soaked overnight in water, which softens and ferments them. Then they are pureed. The chlorine in tap water can inhibit the softening of the lentils, so it is best to use bottled spring water. Urad dal are skinned, split lentils that are available in Indian groceries. Typical lentils found in the supermarket will not substitute in this recipe.

Yield
8 servings

Ingredients
7 1/4 cups bottled spring water, divided
1 1/2 cups white basmati rice
1/2 cup urad dal (skinned, split lentils)
1 tablespoon sugar
2 teaspoons sea salt
4 teaspoons vegetable oil, divided

Preparation
Combine 6 cups water, rice, and lentils in a large bowl. Cover and let stand 8 hours. Drain and rinse.

Place rice mixture, 1 1/4 cups water, and sugar in a food processor; puree until smooth (about 1 minute).

Spoon batter into a clean bowl. Cover and let stand in a warm place (85°), free from drafts, 12 hours or overnight. Stir in salt.

Heat 1/2 teaspoon oil in a medium cast-iron skillet over medium heat. Spoon about 1/3 cup batter into pan. Turn pancake when top is covered with bubbles and edges look cooked (about 1 minute). Repeat with remaining oil and batter.

Nutritional Information
Calories:197 (13% from fat)
Fat:2.9g (sat 0.3g,mono 0.6g,poly 1.3g)
Protein:5.5g
Carbohydrate:37.3g
Fiber:0.9g
Cholesterol:0.0mg
Iron:1.2mg
Sodium:583mg
Calcium:20mg

Indian cooking@home
by cooking lover

Raita (Indian Yogurt and Cucumber Condiment)

RECIPE

A cool, creamy side is a must with spicy Indian food. Whole-milk yogurt soothes the palate and stands up to the spicier dishes. Make this within an hour of serving: It will become watery if it stands too long.

Yield
8 servings (serving size: 1/3 cup)

Ingredients
1 English cucumber, coarsely shredded (about 2 cups)
1 teaspoon kosher salt
2 cups whole-milk yogurt
1/2 cup finely chopped red onion
1/4 cup coarsely chopped fresh cilantro
2 tablespoons fresh lime juice
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1/8 teaspoon freshly ground black pepper
Dash of ground nutmeg
Dash of ground cinnamon
Dash of ground cardamom

Preparation
Place cucumber in a colander, and sprinkle with salt. Toss well; drain for 30 minutes. Rinse with cold water; drain. Place cucumber on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes, pressing down occasionally. Combine the cucumber, yogurt, and remaining ingredients.

Nutritional Information
Calories:49 (37% from fat)
Fat:2g (sat 1.3g,mono 0.6g,poly 0.1g)
Protein:2.7g
Carbohydrate:5.3g
Fiber:0.7g
Cholesterol:8mg
Iron:0.3mg
Sodium:88mg
Calcium:86mg

Indian cooking@home
by cooking lover

Indian-Spiced Roast Salmon

RECIPE

Serve with sliced cucumbers drizzled with low-fat bottled vinaigrette.

Yield
4 servings (serving size: 1 salmon fillet and about 3 tablespoons yogurt mixture)

Ingredients
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1/8 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
2/3 cup plain fat-free yogurt
2 tablespoons chopped fresh cilantro

Preparation
Preheat oven to 425°.

Place salmon, skin sides down, in a roasting pan or jelly roll pan coated with cooking spray. Brush evenly with juice. Combine 1/2 teaspoon salt and next 5 ingredients (salt through red pepper), and sprinkle evenly over fish.

Bake at 425° for 10 minutes or until fish flakes easily when tested with a fork. Combine yogurt and cilantro, and serve with fish.

Nutritional Information
Calories:300 (40% from fat)
Fat:13.2g (sat 3.1g,mono 5.7g,poly 3.2g)
Protein:38.7g
Carbohydrate:4.3g
Fiber:0.3g
Cholesterol:88mg
Iron:0.8mg
Sodium:403mg
Calcium:107mg

Indian cooking@home
by cooking lover

Southern Indian Chicken Curry

RECIPE

Yield
Makes 4 servings

Ingredients
4 tablespoons corn oil
2 medium red onions, thinly sliced
2 small jalapeños, halved lengthwise and seeded
2 to 3 cloves garlic, finely chopped
1 2-inch piece fresh ginger, thinly sliced
4 to 5 tablespoons fresh lemon juice (from 2 lemons)
1 3/4 pound boneless, skinless chicken breasts, cut into 1 1/2-inch pieces
1/2 teaspoon cayenne pepper
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon mustard seeds
1 teaspoon kosher salt
2 ripe yellow peaches, roughly chopped
1/2 cup canned unsweetened coconut milk
1/4 cup plain yogurt (optional)
Indian flat bread or pitas (optional)

Preparation
Heat 2 tablespoons of the oil in a large skillet over medium heat. Place the onions in skillet and cook for 5 minutes. Add the jalapeños, garlic, ginger, and 4 tablespoons of the lemon juice and cook for 5 minutes more. Transfer the mixture to a plate. Add the remaining 2 tablespoons of oil to skillet and raise heat to medium-high. Add the chicken and stir-fry until golden, about 8 minutes. Add the cayenne, coriander, cumin, mustard seeds, and salt and stir-fry for 2 minutes more. Add the peaches, onion mixture, and 1/2 cup water and simmer for 8 minutes. Stir in the coconut milk, reduce heat to medium-low, and simmer gently for 2 minutes. Taste and add the remaining lemon juice, if necessary. Serve with the yogurt, flat bread, or both, if desired.

Nutritional Information
Calories:444.45 (49% from fat)
Fat:24.66g (sat 8.44g)
Protein:41.99mg
Carbohydrate:14.08g
Fiber:2.44g
Cholesterol:109.64mg
Iron:2.73mg
Sodium:382.04mg
Calcium:50.16mg

Indian cooking@home
by cooking lover

Indian Cabbage Salad (Hara Salaad)

RECIPE

Think of this as a sweet-sour Indian version of coleslaw. Tamarind paste and palm sugar can be found in Asian markets. Substitute brown sugar for palm sugar, if desired.

Yield
8 servings (serving size: 1 cup)

Ingredients
1/2 cup whole pitted dates, chopped
1 (16-ounce) package cabbage-and-carrot coleslaw
2 tablespoons hot water
1 1/2 teaspoons tamarind paste
1 cup plain low-fat yogurt
1 tablespoon packed palm sugar
1/4 teaspoon salt

Preparation
Combine pitted dates and coleslaw in a large bowl.

Combine hot water and tamarind paste in a small bowl; stir well with a whisk. Stir in yogurt, sugar, and salt. Pour over cabbage mixture; toss well. Chill 30 minutes.

Nutritional Information
Calories:71 (7% from fat)
Fat:0.6g (sat 0.3g,mono 0.1g,poly 0.1g)
Protein:2.7g
Carbohydrate:15.3g
Fiber:0.8g
Cholesterol:2mg
Iron:0.5mg
Sodium:105mg

Indian cooking@home
by cooking lover

Indian-Spiced Chicken with Tomato Chutney

RECIPE

A serving of this dish provides about one-tenth of your daily potassium needs. Serve with broccoli and whole wheat pitas.

Yield
4 servings (serving size: 1 chicken breast half and about 2 1/2 tablespoons chutney)

Ingredients
Chutney:
1 1/2 teaspoons olive oil
1/4 cup chopped shallots
1 teaspoon minced seeded serrano chile
1/4 teaspoon minced peeled fresh ginger
1 garlic clove, minced
1 cup coarsely chopped seeded tomato
2 tablespoons red wine vinegar
1 tablespoon sugar
1 teaspoon mustard seeds
1/2 teaspoon salt
Chicken:
2 teaspoons olive oil
1/2 teaspoon ground coriander
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
Cooking spray

Preparation
To prepare chutney, heat 1 1/2 teaspoons oil in a small saucepan over medium heat. Add shallots and serrano; cook 2 minutes, stirring frequently. Add ginger and garlic; cook 30 seconds, stirring frequently. Add tomato, vinegar, sugar, mustard seeds, and 1/2 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes or until mixture is thick. Set aside, and keep warm.

Prepare grill.

To prepare chicken, heat 2 teaspoons oil in a small saucepan over medium heat. Add coriander, curry, cumin, and black pepper; cook 1 minute, stirring frequently. Brush mixture evenly on both sides of chicken; sprinkle evenly with 1/2 teaspoon salt.

Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done. Serve chutney over chicken.

Nutritional Information
Calories:268 (30% from fat)
Fat:8.9g (sat 1.9g,mono 4.7g,poly 1.5g)
Protein:40.6g
Carbohydrate:4.3g
Fiber:0.9g
Cholesterol:108mg
Iron:1.8mg
Sodium:687mg
Calcium:36mg

Indian cooking@home
by cooking lover

Peanuts with Indian Spices

RECIPE

This easy appetizer can keep up to a week in an airtight container. If you have leftovers after the party, enjoy as a snack or salad topping.

Yield
6 cups (serving size: 1/4 cup)

Ingredients
2 tablespoons ground coriander
2 tablespoons brown sugar
1 tablespoon ground cumin
1 1/2 teaspoons salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground red pepper
3 large egg whites
6 cups unsalted, dry-roasted peanuts
3 tablespoons black sesame seeds
Cooking spray

Preparation
Preheat oven to 300°.

Combine first 6 ingredients in a small bowl.

Beat egg whites in a medium bowl for 1 minute or until frothy. Add spice mixture, peanuts, and black sesame seeds; stir well. Spread the mixture in a single layer on 2 jelly-roll pans coated with cooking spray. Bake at 300° for 30 minutes or until the nuts are dry and roasted, stirring occasionally. Cool completely.

Nutritional Information
Calories:228 (74% from fat)
Fat:18.8g (sat 2.6g,mono 9.2g,poly 5.9g)
Protein:9.4g
Carbohydrate:9.3g
Fiber:3.5g
Cholesterol:0.0mg
Iron:1mg
Sodium:158mg
Calcium:28mg

Indian cooking@home
by cooking lover

Indian-Spiced Grilled Baby Squash

RECIPE

Grilling underscores the earthiness of the cumin and coriander, and enhances the nuttiness of this summer squash. Use white, orange, or yellow pattypan squash for the most colorful skewers.

Yield
4 servings (serving size: 2 skewers)

Ingredients
1 tablespoon olive oil
1 teaspoon grated peeled fresh ginger
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1 pound baby pattypan squash, cut in half crosswise
1 medium red onion, cut into 1-inch pieces
Cooking spray
1 tablespoon thinly sliced fresh mint leaves

Preparation
1. Preheat grill.

2. Combine first 7 ingredients in a large bowl; toss well. Thread squash and onion alternately onto each of 8 (10-inch) skewers. Place skewers on grill rack coated with cooking spray; grill 10 minutes or until tender, turning frequently. Drizzle with juice. Sprinkle with mint.

Nutritional Information
Calories:61 (53% from fat)
Fat:3.6g (sat 0.5g,mono 2.5g,poly 0.5g)
Protein:1.7g
Carbohydrate:6.9g
Fiber:1.8g
Cholesterol:0.0mg
Iron:0.6mg
Sodium:299mg
Calcium:26mg

Indian cooking@home
by cooking lover

Orecchiette with Indian-Spiced Cauliflower and Peas

RECIPE

Vegetables play an important role in the cuisine of India, and cauliflower and peas are a favorite combination. Here Italian orecchiette catches the peas and the sauce so that each bite is full of flavor.

Yield
4

Ingredients
2 tablespoons cooking oil
1 onion, cut into thin slices
2 cloves garlic, chopped
1 1/4 teaspoons ground cumin
1 1/4 teaspoons ground coriander
1/2 head cauliflower, cut into small florets (about 4 cups)
1/2 cup water
1 1/2 cups canned crushed tomatoes (one 16-ounce can)
1 teaspoon salt
1 cup frozen petit peas
1/3 cup chopped cilantro
3/4 pound orecchiette

Preparation
1. In a large frying pan, heat the oil over moderately low heat. Add the onion and cook until starting to soften, about 3 minutes. Stir in the garlic, cumin, and coriander and cook until fragrant, 2 minutes longer.

2. Add the cauliflower to the onion mixture; stir to coat. Add the water, bring to a simmer, cover, and steam for 3 minutes. Stir in the tomatoes and salt. Reduce the heat and simmer, covered, for 10 minutes. Add the peas and cilantro and cook until the cauliflower is tender and the peas are hot, about 2 minutes longer.

3. In a large pot of boiling, salted water, cook the orecchiette until just done, about 15 minutes. Drain and toss with the sauce.

Wine Recommendation: Fragrant sauces work very nicely with fragrant wines such as gewürztraminers, which can come from either the Alsace region in France or from California. The Alsatian version often has more acidity.

Indian cooking@home
by cooking lover

Indian Baked Chicken Pockets

RECIPE

Prep: 25 min., Cook: 5 min., Bake: 20 min.

Yield
Makes 18 appetizer servings

Ingredients
1 cup basmati rice
1 tablespoon curry powder
1 tablespoon vegetable oil
1/3 cup finely chopped onion
1 tablespoon lemon juice
1 cup chopped cooked chicken
1 teaspoon salt
1/4 teaspoon pepper
1 (17.3-ounce) package frozen puff pastry sheets, thawed
1 large egg
2 tablespoons water
1 (9-ounce) jar mango chutney

Preparation
1. Prepare basmati rice according to package directions.

2. Cook curry powder in a medium skillet over medium heat about 30 seconds or until fragrant. Add oil, and cook, stirring constantly, 1 minute. Add onion, and sauté 1 minute. Stir in lemon juice. Add rice, chicken, salt, and pepper; cook 1 minute.

3. Roll one pastry sheet into a 12-inch square on a lightly floured surface. Cut pastry into 9 (4-inch) squares.

4. Stir together egg and 2 tablespoons water; lightly brush edges of pastry squares with mixture.

5. Place 2 tablespoons rice mixture on each square, and fold over to form a triangle. Press edges to seal. Repeat procedure with remaining pastry and filling. Brush tops with remaining egg mixture, and place on a baking sheet.

6. Bake at 400º for 20 minutes or until golden brown. Serve warm with chutney.

INDIAN PARTY POCKETS: Stir 1/3 cup golden raisins, 1/4 cup chopped almonds, and 3 tablespoons chopped cilantro into prepared chicken mixture, and proceed as directed. For a creamy dipping sauce, stir 1 cup plain yogurt, 1 tablespoon chopped cilantro, and 1/4 teaspoon each of curry powder, ground red pepper, salt, and pepper into the mango chutney.

NOTE: To make smaller appetizers, cut each pastry sheet into 16 (3-inch) squares, top with about 1 tablespoon rice mixture, and proceed as directed.

Indian cooking@home
cooking lover

Indian Summer

RECIPE

This drink comes from the sultry plains of New Delhi. Gin was originally used, but preferences have lately changed to milder-tasting vodka. This recipe serves 2 but is easy to multiply. For testing, we used Laxmi Natural Tamarind Concentrate, available in ethnic markets.

Yield
2 servings

Ingredients
1/4 cup vodka
1 tablespoon sugar
3 tablespoons water
2 tablespoons fresh lime juice
1 teaspoon tamarind concentrate
2/3 cup crushed ice
2 orange slices, cut into quarters
2 pineapple slices, cut into quarters

Preparation
Combine first 5 ingredients, stirring until sugar dissolves. Divide vodka mixture, ice, orange quarters, and pineapple quarters between 2 glasses. Serve immediately.

Nutritional Information
Calories:202 (1% from fat)
Fat:0.3g (sat 0.0g,mono 0.0g,poly 0.1g)
Protein:1.3g
Carbohydrate:36.4g
Fiber:7.8g
Cholesterol:0.0mg
Iron:0.6mg
Sodium:4mg
Calcium:68mg

Indian cooking@home
by cooking lover

Indian-Style Potatoes

RECIPE

Yield
3 servings (serving size: about 2 cups)

Ingredients
1 tablespoon canola oil
1 teaspoon brown mustard seeds
3/4 teaspoon salt
3/4 teaspoon crushed red pepper
1/2 teaspoon turmeric
1/2 teaspoon dry mustard
2 garlic cloves, minced
1 pound green beans, trimmed
1 large baking potato, peeled and cut into (1/4-inch) strips (about 4 cups)
1/4 cup water
2 teaspoons fresh lemon juice
1/2 teaspoon grated lemon rind (optional)

Preparation
Heat oil in a Dutch oven over medium-high heat. Add mustard seeds and next 5 ingredients (mustard seeds through garlic); sauté 1 minute (mustard seeds will pop). Stir in green beans and potato; cook 5 minutes, stirring occasionally. Add water and lemon juice; cover, reduce heat to low, and cook 10 minutes or until potato is tender. Garnish with lemon rind, if desired.

Nutritional Information
Calories:246 (20% from fat)
Fat:5.4g (sat 0.4g,mono 2.7g,poly 1.5g)
Protein:6.4g
Carbohydrate:46.7g
Fiber:8.1g
Cholesterol:0.0mg
Iron:2.4mg
Sodium:604mg
Calcium:72mg

Indian cooking@home
by cooking lover

Indian Rice Pudding

RECIPE

Make this cardamom-infused pudding up to 2 days ahead and store, covered, in the refrigerator. Serve in martini glasses for a sophisticated presentation.

Yield
8 servings (serving size: about 1/3 cup)

Ingredients
2/3 cup uncooked basmati rice
5 cups 2% reduced-fat milk
1/4 cup sugar
2 tablespoons flaked sweetened coconut
1/2 teaspoon ground cardamom
2 tablespoons sliced almonds, toasted
2 tablespoons raisins

Preparation
Rinse rice; drain well. Combine rice and milk in a medium saucepan; bring to a boil over medium-high heat, stirring frequently. Reduce heat; simmer 30 minutes or until rice is tender and creamy, stirring frequently. Stir in the sugar, coconut, and cardamom; chill. Sprinkle with almonds and raisins.

Nutritional Information
Calories:183 (20% from fat)
Fat:4.1g (sat 2.2g,mono 1.3g,poly 0.3g)
Protein:6.4g
Carbohydrate:31.6g
Fiber:0.8g
Cholesterol:11mg
Iron:0.7mg
Sodium:80mg
Calcium:191mg

Indian cooking@home
by cooking lover

Roasted Potatoes with North Indian Spices

RECIPE

Potatoes are a staple throughout India. While Northern Indian cuisine is not known for hot and spicy dishes (unlike the southern part of the country), you can finish these deliciously zesty potatoes with 1/4 teaspoon ground red pepper for extra spiciness, if you like.

Yield
8 servings (serving size: about 3/4 cup potato mixture and 1 lime wedge)

Ingredients
3 1/2 tablespoons canola oil, divided
3 pounds small red potatoes, halved (about 8 cups)
1 3/4 teaspoons black mustard seeds
6 dried red chiles
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
1/2 jalapeño, seeded and minced
1 1/2 teaspoons kosher salt
1 teaspoon ground turmeric
1/2 teaspoon Garam Masala
Cooking spray
1/2 cup chopped fresh cilantro
1/2 cup chopped fresh mint
1 tablespoon fresh lime juice
8 lime wedges

Preparation
1. Preheat oven to 400°.

2. Combine 1 tablespoon oil and potatoes, tossing to coat. Set aside.

3. Heat remaining 2 1/2 tablespoons oil, mustard seeds, and chiles in a large skillet over medium-high heat; cook 1 1/2 minutes or until seeds begin to pop. Reduce heat to medium-low. Add ginger, garlic, and jalapeño to pan; cook 1 minute, stirring constantly. Stir in salt, turmeric, and Garam Masala; cook 1 minute, stirring constantly. Add spice mixture to potatoes, tossing to coat. Arrange potato mixture in a single layer in a 13 x 9–inch baking dish coated with cooking spray.

4. Bake at 400° for 40 minutes or until potatoes are tender and browned, stirring every 10 minutes. Stir in cilantro, mint, and juice. Serve with lime wedges.

Nutritional Information
Calories:241 (28% from fat)
Fat:7.4g (sat 0.6g,mono 3.7g,poly 2.4g)
Protein:5.9g
Carbohydrate:38.9g
Fiber:5.5g
Cholesterol:0.0mg
Iron:3.2mg
Sodium:370mg
Calcium:19mg

Indian cooking@home
by cooking lover

Boka Dushi (Dutch West Indian Chicken Kebabs)

This is the Dutch West Indian version of the classic Indonesian saté. Boka means "mouth" and dushi means "sweet" in Papamiento, the musical dialect that blends Dutch, Portuguese, Spanish, and West African languages. Kejap manis, the ancestor of modern ketchup, is a thick, sweet soy sauce; you can substitute equal parts soy sauce and molasses. Sambal ulek is a fiery paste made of red peppers. Look for both in Asian markets.

Yield
6 servings (serving size: 3 kebabs and 2 tablespoons dutch west indian peanut sauce)

Ingredients
1/4 cup kejap manis or 2 tablespoons soy sauce plus 2 tablespoons molasses
1 tablespoon fresh lime juice
1 teaspoon ground cumin
2 teaspoons grated peeled fresh ginger
1 teaspoon sambal ulek or Thai chile paste
1/2 teaspoon ground turmeric
1 1/2 pounds skinless, boneless chicken breast, cut into 1/2-inch-wide strips, or 1 1/2 pounds chicken tenders
Cooking spray
Dutch West Indian Peanut Sauce

Preparation
Combine first 7 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes.

Prepare grill
Remove chicken from bag, and discard marinade. Thread chicken strips onto 18 (8-inch) skewers.

Place kebabs on grill rack coated with cooking spray; grill 2 minutes on each side or until done. Serve with Dutch West Indian Peanut Sauce.

(Totals include Dutch West Indian Peanut Sauce)

Nutritional Information
Calories:212 (26% from fat)
Fat:6.1g (sat 1.1g,mono 2.5g,poly 1.8g)
Protein:29.5g
Carbohydrate:9.5g
Fiber:0.9g
Cholesterol:66mg
Iron:1.9mg
Sodium:676mg
Calcium:40mg

Indian cooking@home
by cooking lover

Indian-Spiced Roast Salmon

These fillets are seasoned with a fragrant mélange of spices and herbs. Serve with a side of steamed basmati rice.

Yield
4 servings (serving size: 1 fillet, 1 tablespoon yogurt, and 1 lemon wedge)

Ingredients
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/2 teaspoon dried thyme
1/2 teaspoon fennel seeds, crushed
1/2 teaspoon black pepper
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
4 (6-ounce) salmon fillets (about 1 1/4-inches thick)
1/2 teaspoon salt
1 teaspoon olive oil
1/4 cup plain fat-free yogurt
4 lemon wedges

Preparation
Heat oven to 400°.
Combine first 8 ingredients in a shallow dish. Sprinkle fillets with salt; dredge fillets in spice mixture. Heat oil in a large skillet over medium-high heat. Add fillets, skin sides up; cook 5 minutes or until bottoms are golden. Turn fillets over. Wrap handle of skillet with foil; bake at 400° for 10 minutes or until fish flakes easily when tested with a fork. Remove skin from fillets; discard skin. Serve with yogurt and lemon wedges.

Nutritional Information
Calories:301 (46% from fat)
Fat:15.4g (sat 2.7g,mono 7.7g,poly 3.2g)
Protein:35.9g
Carbohydrate:2.6g
Fiber:0.3g
Cholesterol:111mg
Iron:1.6mg
Sodium:390mg
Calcium:54mg

Indian cooking@home
by cooking lover

Indian Spiced Pork in Tomato Sauce

Pita bread or basmati rice would be good with this saucy dish. Toasting the whole spices before adding them to the other ingredients intensifies their flavors.

Lycopene count: 13 milligrams per serving.

Yield
6 servings (serving size: about 1 1/2 cups)

Ingredients
1 teaspoon ground red pepper
1 teaspoon cumin seeds
1 teaspoon mustard seeds
1/2 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1/4 teaspoon black peppercorns
2 cups chopped onion (1 medium)
3 tablespoons white vinegar
1 tablespoon finely chopped fresh ginger
2 teaspoons sugar
6 garlic cloves, crushed
2 pounds boneless pork loin, trimmed and cut into 1/2-inch cubes
Cooking spray
1 cup fat-free, less-sodium chicken broth
4 cups (1 1/2 pounds) baking potato, cut into 1/2-inch cubes
3/4 teaspoon salt
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh cilantro (optional)

Preparation
Heat first 7 ingredients in a dry skillet over medium heat about 3 minutes or until fragrant, stirring often. Transfer spice mixture to blender or food processor; add onion, vinegar, ginger, sugar, and garlic; process 2 minutes or until well blended.

Combine pork and spice mixture in a glass bowl, tossing to coat. Cover and chill 30 minutes.

Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add half of pork mixture; cook 5 minutes or until pork begins to brown, stirring often. Transfer to a bowl. Repeat process with cooking spray and remaining pork. Add broth to pan, scraping pan to loosen browned bits. Add pork mixture to pan. Stir in potato, salt, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour or until potato is cooked and pork is tender, stirring occasionally. Garnish with cilantro, if desired.

Nutritional Information
Calories:383 (26% from fat)
Fat:10.7g (sat 3.9g,mono 4.6g,poly 0.9g)
Protein:36.1g
Carbohydrate:35.8g
Fiber:5g
Cholesterol:90mg
Iron:3.2mg
Sodium:611mg
Calcium:93mg

Indian cooking@home
by cooking lover

Indian Cashew Chicken

A take on the Indian dish murgh makhani, this entrée recipe varies but typically has a thick sauce punctuated with Indian spices. To mimic the full-bodied sauce, we caramelize onions and later simmer the mixture to a thick, marinara-like consistency. Serve over brown basmati rice or with naan flatbread.

Yield
6 servings (serving size: about 1 cup)

Ingredients
2/3 cup cashews, toasted
2/3 cup fat-free Greek-style yogurt
1/4 cup tomato paste
2 tablespoons white vinegar
1 1/4 teaspoons garam masala
1 teaspoon ground coriander
1 teaspoon grated peeled fresh ginger
1/4 teaspoon ground red pepper
2 garlic cloves, chopped
4 skinless, boneless chicken thighs, cut into bite-sized pieces (about 14 ounces)
2 (8-ounce) skinless, boneless chicken breasts, cut into bite-sized pieces
Cooking spray
2 3/4 cups finely chopped onion (2 large)
2 green cardamom pods, lightly crushed
1 (2-inch) cinnamon stick
2 cups fat-free, less-sodium chicken broth
1 cup organic tomato puree (such as Muir Glen Organic)
1 teaspoon Hungarian sweet paprika
1/4 teaspoon salt
3 tablespoons half-and-half
Chopped fresh cilantro (optional)

Preparation
1. Combine first 9 ingredients in a blender or food processor; process until smooth. Combine nut mixture and chicken in a large bowl; cover and refrigerate 3 hours or overnight.

2. Heat a large Dutch oven over medium-low heat. Coat pan with cooking spray. Add onion, cardamom, and cinnamon stick to pan; cover and cook 10 minutes or until onion is golden, stirring often.

3. Add chicken mixture to pan; cook 10 minutes, stirring frequently. Stir in broth, tomato puree, paprika, and salt, scraping pan to loosen browned bits. Cook 1 hour or until thick. Stir in half-and-half; cook 1 minute, stirring occasionally. Remove from heat. Discard cinnamon stick. Garnish with fresh cilantro, if desired.

Nutritional Information
Calories:340 (36% from fat)
Fat:13.6g (sat 3.4g,mono 5.8g,poly 2.6g)
Protein:36.7g
Carbohydrate:18.7g
Fiber:3.8g
Cholesterol:91mg
Iron:3.2mg
Sodium:435mg
Calcium:83mg

Indian cooking@home
by cooking lover

Indian Spiced Chicken and Spinach

The flavor of this dish is rich, fragrant, and mellow--not hot. You can make the sauce ahead of time and simmer the chicken in it just before serving.

Yield
4

Ingredients
2 tablespoons cooking oil
1 onion, chopped
3 cloves garlic, chopped
1 tablespoon chopped fresh ginger
1 tablespoon ground cumin
1 tablespoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon paprika
1 1/2 teaspoons salt
2 jalapeño peppers, seeds and ribs removed, minced
1/2 cup canned crushed tomatoes, drained
1/2 cup heavy cream
1 cinnamon stick
1 1/2 cups water
2 10- ounces packages frozen chopped spinach, thawed
4 boneless, skinless chicken breasts (about 1 1/3 pounds in all), cut into 3 pieces each

Preparation
1. In a large frying pan, heat the oil over moderately low heat. Add the onion and cook until starting to soften, about 3 minutes. Add the garlic and ginger and cook, stirring occasionally, for 2 minutes longer. Stir in the cumin, coriander, turmeric, paprika, and 1 teaspoon of the salt. Cook until the spices are fragrant, about 1 minute, and then stir in the jalapeños and tomatoes. Add the cream, cinnamon stick, and water. Squeeze the spinach to remove excess liquid and add the spinach to the pan. Bring to a simmer. Cover the pan, reduce the heat, and simmer for 5 minutes.

2. Stir in the chicken and the remaining 12 teaspoon salt, cover, and simmer the stew until just done, about 10 minutes. Remove the cinnamon stick before serving.

Menu Suggestions: Indian basmati rice would be an ideal accompaniment here, but plain white rice will work well, too.

Wine Recommendation: An off-dry chenin blanc from California or a chenin-blanc-based French Vouvray (look for a demi-sec) will be lovely with the aromatic cream sauce. The acidity of these wines and their melon and apricot notes are perfect foils for the exotic stew.

Indian cooking@home
by cooking lover

Introduction

Indian cuisine for the most part is rich in flavor and diversity. Many cultures and regions in other parts of the world lightly use spices and seasonings on their foods while much of Indian cooking rely on the heavy use of such things. The variety of ingredients is immense and many are blended together to create symphony of flavor on your taste buds. Cumin, turmeric, ginger, coriander, cardamom, cinnamon, nutmeg, cilantro, chilies, curry leaves, and black mustard seed are the most commonly used ingredients with meats and vegetable dishes.

Here you can learn how to cook Indian food at home by yourself from many popular Indian recipes. Let's do it and enjoy the great foods now!

Indian cooking@home
by cooking lover