Low-fat Indian

Nutrition Action Healthletter, Oct, 1992 by Michael Rudof

Low-fat Indian food. Delicious vegetarian dishes, exotic spices...thick pools of oil.

Fatima Lakhani has come to the rescue with more than 140 low-fat recipes that don't sacrifice any of the taste of traditional Indian cooking.

GARAM MASALA
  For use in all recipes
1 1/2 oz. cinnamon sticks
1/2 oz. cardamon seeds,
    extracted from the pods
1/2 oz. whole cloves
    Combine the ingredients
and grind into a fine powder in
a coffee grinder or blender.
Store in an airtight container.
Makes 18 teaspoons.
PER SERVING (1 teaspoon)
Calories: 12      Sodium. 2 mg
Protein: 0 grams  Fat: 0 grams
Carb: 2 grams     (0% of calories)
CHICKPEAS IN
SPICY SAUCE
1 15 1/2-ounce can low-salt
chickpeas
1 Tb. canola oil
1 tsp. cumin seeds
1 cup onions, finely diced
2 tsp. ground coriander
1/8 tsp. ground tumeric
1 tsp. garam masala
1/2 tsp. salt (optional)
2 tsp. garlic, minced
2 tsp. gingerroot, minced
1 cup water
3 Tb. no-salt tomato paste
1 Tb. lemon juice
1/4 tsp. red chili powder
 (optional)
    For the garnish
1 green chill pepper, seeded
  and chopped
1/2 cup onions, sliced
1 cup tomatoes, chopped
1/4 cup cilantro, chopped

Rinse the chickpeas in cold water and drain. In a saucepan, heat the oil and fry the cumin seeds for a few seconds. Add the onions and fry until they begin to brown. Lower the heat. Add the coriander, turmeric, garam masala, salt, garlic, and ginger. Mix and cook for 30 seconds, stirring all the time.

Add one cup of water and the tomato paste. Mix and bring to a boil. Add the chickpeas, lemon juice, and red chili powder. Mix well, cover, and cook over medium heat for 15 minutes, or until the chickpeas are soft, stirring occasionally. If the mixture gets too dry, add a little water.

Serve topped with the garnish. Serves 4. PER SERVING without (with) salt Calories: 198 Sodium: 32 (298) mg Protein: 6 grams Fat: 4 grams Carb: 30 grams (21% of calories) PEAS PILAV

  Spice mixture
1 1/2 cups peas, fresh or
  frozen
1/4 cup lowfat yogurt
2 cups tomatoes, fresh or
  canned without salt, Finely
  chopped
4 tsp. garlic, minced
4 tsp. gingerroot, minced
1/2 tsp. salt (optional)
1/4 tsp. ground tumeric
2 tsp. ground coriander
1 tsp. ground cumin
1 tsp. garam masala
2 Tb. canola oil
1 cup onions, finely diced
1-2 green chill peppers
2 1" cinnamon sticks
16 whole black peppercorns
2 tsp. cumin seeds
3 cups water (approxi
-  mately)
3/4 tsp. salt (optional)
3/4 pound potatoes, cut into
    16 pieces
1/4 cup cilantro, chopped
2 cups Basmati rice

In a bowl, combine all the spice mixture ingredients. In a large saucepan, heat the oil and saute the onions, green chili peppers, cinnamon sticks, peppercorns, and cumin seeds until the onions start to turn gold.

Pour the spice mixture from the bowl into the saucepan, stir, cover, and cook for 10 minutes over medium heat, stirring occasionally. Add the water (to make 4 cups of liquid in all), salt, potatoes, and cilantro. Stir well, cover, and bring to a boil.

Wash and drain the rice. Add it to the saucepan, stir gently, cover, and cook until almost all the water has been absorbed; about 10 minutes. Reduce the heat to low and cook for 10 to 15 minutes, or until the rice is done. Discard the whole spices when eating. Serves 8. PER SERVING without (with) salt Calories: 270 Sodium: 253 (386) mg Protein: 6 grams Fat: 5 grams Carb: 51 grams (14% of calories) SHRIMP CURRY

2 tsp. garlic, minced
2 tsp. gingerroot, minced
1/4 tsp. salt (optional)
2 cups tomatoes, fresh or
  canned without salt, FInely
  chopped
4 Tb. no-salt tomato paste
  1 1/2 Tb.. canola oil
1 cup onions, FInely diced
4 tsp. ground coriander
2 tsp. ground cumin
1/4 tsp. ground turmerlc
1 tsp. garam masala
1/4 tsp. red chili powder (op
-    tional)
1 pound cooked bay shrimp
1/2 cup green pepper,
chopped
1/2 cup red pepper, chopped
1 Tb. lemon Juice
1/4 cup cilantro, chopped

In a bowl, mix the garlic, ginger, salt, tomatoes, and tomato paste, and set aside. In a saucepan, heat the oil and saute the onions until soft. Stir in the coriander, cumin, turmeric, garam masaia, and chili powder. Mix and cook for 30 seconds.

Add the mixture from the bowl, stir well, and cook for 5 minutes, stirring frequently. Add the shrimp, mix well, cover, reduce the heat slightly, and cook for 10 minutes.

Add the green and red pepper, mix well, cover, and cook for 5 minutes. Add the lemon juice and garnish with the cilantro. Serves 4. PER SERVING without (with) salt Calories: 238 Sodium: 204 (337) mg Protein: 26 grams Fat: 8 grams Carb: 14 grams (28% of calories)