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