xpost curried cauliflower stew; garam masala

[Guest guest]

here's one we might try. no tomato. low fat and carb

might be a little " dry " ....

 

 

 

* Exported from MasterCook *

 

Curried Cauliflower Stew

 

Recipe By :Joslin Diabetes Center

Serving Size : 4 Preparation Time :0:00

Categories : Vegetables

 

Amount Measure Ingredient -- Preparation Method

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vegetable cooking spray

1 large onion -- thinly sliced

fresh ginger (2 1/2 inch pieces) -- peeled, minced

1 teaspoon ground cumin

1 teaspoons curry powder -- (1 to 1 1/2) to taste

1 1/2 pounds head of cauliflower -- florets cut into bite-size pieces

1 medium red apple -- unpeeled, cored, chopped

3/4 cup defatted low-sodium vegetable broth

1/2 teaspoon kosher salt (optional)

10 ounce frozen baby peas

1 teaspoon garam masala

 

NOTHING brightens the day like the aroma of a good curry cooking. Serve this one

with basmati rice flavored with a tablespoon each of toasted slivered almonds

and currants plumped first in a bit of dry sherry.

 

1. Lightly coat a nonstick covered pot with cooking spray. Add the onion and

cook over medium heat until softened, about 4 minutes. Add the ginger, cumin,

and curry powder; stir for 2 minutes.

 

2. Stir in the cauliflower and coat with the spices. Add the apple, broth, and

salt (if using). Cover and simmer for about 8 to 10 minutes, until the

vegetables and apple are cooked through. Add the peas and bring to a boil. Lower

the heat and simmer for 2 minutes. Sprinkle with garam masala and continue to

simmer until the peas are heated through. Serve hot.

 

Makes 4 servings.

 

JOSLIN CHOICES (exchanges): 1/2 very-low-fat protein, 1 carbohydrate

(bread/starch)

 

PER SERVING: 125 calories (7% calories from fat), 1 g total fat (0 saturated

fat), 7 g protein, 25 g carbohydrates, 8 g dietary fiber, 1 mg cholesterol, 533

mg sodium, 634 mg potassium

 

Source:

" Joslin Diabetes Healthy Carbohydrate Cookbook "

Copyright:

" 2001 Bonnie Sanders Polin and Frances Towner Giedt; Fireside 0684864517 "

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Per Serving (excluding unknown items): 114 Calories; 1g Fat (7.5% calories from

fat); 6g Protein; 23g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 213mg

Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat.

 

 

Nutr. Assoc. : 0 0 631 0 0 0 0 0 0 4422 0

 

 

* Exported from MasterCook *

 

Garam Masala

 

Recipe By :Joslin Diabetes Center

Serving Size : 0 Preparation Time :0:00

Categories : Condiments

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon cardamom seed

1 tablespoon coriander seed

1 tablespoon cumin seed

1 teaspoon black peppercorns

1/2 teaspoon whole cloves

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

 

GARAM MASALA is available in specialty stores, or you can follow this simple

recipe to make your own.

 

Place the cardamom, coriander, cumin, peppercorns, and cloves in a small skillet

and cook over low heat until fragrant. Cool and grind in a spice grinder or

mortar and pestle. Add the cinnamon and nutmeg. Store in an airtight container.

 

Makes about 3 tablespoons.

 

Source:

" Joslin Diabetes Healthy Carbohydrate Cookbook "

Copyright:

" 2001 Bonnie Sanders Polin and Frances Towner Giedt; Fireside 0684864517 "

Yield:

" 3 tablespoons "

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Per Serving (excluding unknown items): 71 Calories; 3g Fat (29.0% calories from

fat); 3g Protein; 14g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 18mg

Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0