Recipes: Indian Dinner

the recipes

january 99

Indian Dinner

Vegetarian Pilau

(makes 4 servings)

1	small head cauliflower, About 3/4 pound( 360 g0, trimmed and cut into 1 1/2 inch flowerets
1	teaspoon (5 ml) canola oil
1	tablespoon (15 g) grated fresh ginger
1/2	teaspoon (2.5m) turmeric
	Vegetable oil cooking spray
1	10 ounce (300 g) onion, chopped fine
1	bay leaf, crushed
1/2	teaspoon (2.5 ml) ground cloves
1/2	teaspoon (2.5 ml) cinnamon
1	teaspoon (5 ml) curry powder
1/2	cup (90 g) green peas
1	3 ounce (90 g) summer squash, chopped
1	cup (150 g) raw basmati rice
2	tablespoons (30 g) raisins
1 1/2	tablespoons (22.5 g) toasted slivered almonds

In a large non-stick skillet, heat the oil and then add the ginger and turmeric. Cook stirring for 30 seconds. Add the cauliflower flowerets and cook, stirring until the edges begin to brown, about 3 minutes. It should still be firm. Remove from heat.
Spray a large pot with cooking oil and add the onion and bay leaves. Cook until the onion begins to color. Add the cloves, cinnamon, and curry powder and stir over medium heat for 1 minute.
Add the prepared vegetables and rice. Toss over medium heat for 3 -4 minutes. Add 2 cups water, bring to a simmer and cover. Simmer until all the water has been absorbed, 15 to 20 minutes.
Stir in the raisins and almonds. Serve immediately.

Per serving:	285 calories (12% calories from fat), 8 g protein, 4 g total fat (0.3 g saturated fat), 57 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 20 mg sodium
Diabetic exchanges:	4 carbohydrate (3 bread/starch, 2 vegetable)

Cucumber Salad

(makes 4 servings)

2	6-ounce (180 g) tomatoes, chopped into 1/2 inch chunks
1	12-ounce (210 g) cucumber, peeled, seeded, and cut into 1/2 inch pieces
2	ounces (60 g) radishes, washes and sliced thin
3	tablespoons (30 g) chopped cilantro leaves
2	tablespoons (10 ml) fresh lemon juice
1	small Jalapeno chili, seeded and minced
1/8	teaspoon (.6 ml) salt
1 1/2	tablespoons (15 ml) vegetable oil
l4	tablespoons (58 g) low fat plain yogurt

Combine the chopped tomato, cucumber, and sliced radishes in a bowl
Whisk together the cilantro, lemon juice, salt, minced chilies and oil. Toss with the vegetables and chill for 1 hour.
To serve divide between four salad plate and place a tablespoon of yogurt on at the side of plate. Garnish with extra cilantro.

Per serving:	94 calories (52% calories from fat), 3 g protein, 6 g total fat (0.6 g saturated fat), 10 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 98 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable)

Fresh Banana Ice-cream with Coconut

(makes 4 servings)

2	cups (172 g) no sugar, nonfat vanilla ice-cream, softened
1	6-ounce (200 g) ripe banana, mashed
2	tablespoons (30 g) unsweetened coconut, toasted
1/8	teaspoon (.6 ml) banana extract
	fresh mint for garnish

Place the ice-cream into a bowl and fold in the banana and toasted coconut, and banana extract. Place in freezer until ready to serve.
Divide the ice-cream between 4 dessert plates and garnish with mint.

Per serving:	124 calories (12% calories from fat), 5 g protein, 2 g total fat (1.5 g saturated fat), 25 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 68 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 bread/starch, 1/2 fruit)

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