recipes with Garam Masala Spice Blend

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Barley Biryani

Golden Soup

Spiced Fruit Compote

Garam Masala Spice Blend--duplicate, but used in each of the above recipes

 

 

 

* Exported from MasterCook *

 

Barley Biryani

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 137

Serving Size : 1 Preparation Time :0:00

Categories : Side Dishes Grains And Cereals

Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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1 sweet onion -- chopped

1 green bell pepper -- diced

2 carrots -- diced

1 tablespoon minced fresh ginger root

2 teaspoons Garam Masala Spice Blend

(see separate recipe)

1/2 cup bouillon

4 cups cooked barley

OR other whole grains of your choice

1/2 cup golden raisins

15 ounces canned pink beans or light red kidney -- drained

-- beans

1 pinches cayenne pepper -- or to taste

1 cup frozen green peas -- thawed

1 vine-ripened tomato -- chopped

1/4 cup chopped fresh cilantro or flat-leaf

-- parsley

 

Combine the onion, bell pepper, carrots, ginger, spice blend and bouillon

in a large pot. Bring to a boil, reduce heat and simmer, covered, until

the carrots are tender, about 15 minutes. Stir the cooked barley, raisins

and beans into the vegetable mixture. Add cayenne to taste and heat

through. just before serving, stir in the peas, tomato and cilantro or

parsley.

 

Yield: 10 servings, calories: 212, fat: 1g, fiber: 11g.

 

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* Exported from MasterCook *

 

Golden Soup

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 108

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Grains And Cereals

Soups And Stews Vegetables

Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large onion -- chopped

12 cups bouillon

2 cups yellow split peas or orange lentils

1 tablespoon grated fresh ginger root

1 tablespoon Garam Masala Spice Blend

1 tablespoon mild chili powder

1 large sweet potato -- cut into

1/2 inch cubes

4 carrots

cut into 1/4-inch slices

1 halved or quartered

2 limes -- Juice of

1 cup cooked oat groats or other whole grains

your choice

Plain fat-free yogurt for garnish -- (optional)

 

Cook the onion in 1/2 cup of the bouillon in a large saucepan over medium

heat until softened, 8 to 10 minutes, while preparing the other

ingredients. Add the remaining bouillon, split peas or lentils,

seasonings, sweet potato and carrots. Bring to a boil and simmer,

uncovered, about 45 minutes or until the split peas and vegetables are very

tender. Stir in the lime juice; taste and adjust the seasonings. Remove

about 2 cups of the vegetables with a slotted spoon and puree the rest of

the soup in batches in a blender or with a hand blender until

smooth. Return the reserved vegetables to the pot along with the oat

groats and heat through. Ladle soup into bowls and place a dollop of

yogurt in the center of each bowl, if desired.

 

Yield: 8 to 10 servings, calories: 205, fat: 1g, fiber: 13g.

 

 

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* Exported from MasterCook *

 

Spiced Fruit Compote

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 150

Serving Size : 1 Preparation Time :0:00

Categories : Desserts Grains And Cereals

Mirkin's 20/30 Fat & Fiber Fruits

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup dried apricots -- cut into quarters

1/2 cup dried figs -- cut into quarters

1 tart apple

cored and cut into bite-size pieces

1 pear

cored and cut into bite-size pieces

16 ounces canned pineapple chunks -- undrained

2 teaspoons Garam Masala Spice Blend

(see separate recipe)

1 cup cooked barley oat groats

OR millet or other whole grains of your

choice

 

Cover the apricots and figs with boiling water in a medium bowl and soak

about 10 minutes; then drain. Combine all of the fruits, including the

juice from the canned pineapple, in a saucepan. Stir in the spice

blend. Bring to a boil, reduce heat, cover and simmer, stirring

occasionally, 15 to 20 minutes or until fruits are tender. Stir in the

barley. Serve warm or chilled.

 

Yield: 6 servings, calories: 170, fat: 1g, fiber: 6g.

 

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* Exported from MasterCook *

 

Garam Masala Spice Blend

 

Recipe By :The 20/30 Fat & Fiber Diet Plan, by Mirkin and Fox, page 98

Serving Size : 1 Preparation Time :0:00

Categories : Condiments Mirkin's 20/30 Fat & Fiber

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons freshly ground pepper

2 teaspoons ground cumin

2 teaspoons ground coriander

2 teaspoons ground cinnamon

1 teaspoon ground cardamom

1 teaspoon ground nutmeg

1/2 teaspoon ground cloves

 

Garam Masala is a mixture of warm, fragrant spices used in East Indian and

Caribbean cuisine. If you don't care for curry powder, try this instead.

 

Mix all ingredients together in a small bowl. Store in an airtight container.

 

Yield: About 1/4 cup, Calories 33 per tbls., Fat 1g, fiber: 2 g.

 

 

 

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