Recipes: Indian Dinner

the recipes

january 99

Indian Dinner

Parvine’s Indian Lemon Chicken

(makes 4 servings)

2	1-inch (2.5 cm) pieces fresh ginger, peeled and coarsely chopped
2	cloves garlic, peeled
1/4	cup (60 ml) water
	vegetable cooking spray
1	tablespoon (15 ml) canola oil
4	4-ounce (120 g) boneless and skinless chicken thighs
1/2	cup (30 g) chopped cilantro (fresh coriander)
1	jalapeño or serrano chile pepper, seeded and minced
1 1/2	teaspoons (7.5 ml) ground cumin
1/2	teaspoon (2.5 ml) coriander seed
1/4	teaspoon (1.25 ml) ground turmeric
1/2	teaspoon (2.5 ml) salt (optional)
1/4	cup (60 ml) fresh lemon juice
1	teaspoon (5 ml) grated lemon zest

Put the ginger, garlic, and water in a food processor or blender.. Process to a smooth paste. Set aside.
Lightly coat a heavy nonstick skillet with cooking spray. Add oil and place over medium-high heat. Add chicken thighs in a single layer and brown on both sides, about 4 to 5 minutes per side. Transfer chicken pieces to a heated plate.
To the skillet, add the cilantro, chile, cumin, coriander seed, turmeric, and salt (if using). Stir constantly until herbs and spices become fragrant, about 1 minutes. Stir in reserved ginger paste, lemon juice, and lemon zest.
Return thighs to the skillet and spoon sauce over the tops. Cover and simmer for 5 minutes. Turn chicken pieces over and simmer, covered, for another 5 minutes, until chicken is cooked through when tested with the tip of a knife.
Transfer chicken pieces to a serving platter, spooning sauce over the top. Serve at once.

Per serving:	185 calories (40% calories from fat), 23 g protein, 8 g total fat (1.4 g saturated fat), 4 g carbohydrate, 1 g dietary fiber, 94 mg cholesterol, 104 mg sodium
Diabetic exchanges:	3 lean protein

Blood Orange and Carrot Salad

(makes 4 servings)

2	blood or navel oranges, 12 ounces (360 g) total
4	medium carrots, 12 ounces (360 g) total, peeled and coarsely grated
2	tablespoons (30 ml) fresh lemon juice
1 1/2	tablespoons (22.5 ml) canola oil
2	tablespoons (30 ml) grated sweet onion
1/4	teaspoon (1.25 ml) cayenne pepper
1/8	teaspoon (0.6 ml) ground cumin
	freshly ground pepper
	chopped flat-leaf parsley

Working over a bowl to catch any juice, remove peel and white pith from oranges. Slice into thin slices crosswise, removing any seeds. Arrange orange slices to one side of 4 salad plates. Sprinkle the carrots in a pile that touches the oranges.
In a cup, whisk together lemon juice, canola oil, onion, cayenne pepper, and ground cumin. Drizzle over salads and sprinkle with pepper and parsley. Serve at once.

Per serving:	107 calories (42% calories from fat), 1 g protein, 5 g total fat (0.4 g saturated fat), 4 g dietary fiber, 0 cholesterol, 26 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 fruit, 1 1/2 vegetable), 1 fat

Mango Mousse

(makes 4 servings)

1	large ripe mango, about 12 ounces (360 g)
1	tablespoon (15 ml) water
1	teaspoon (5 ml) honey
1	teaspoon (5 ml) cornstarch mixed with 2 tablespoons (30 ml) fresh orange juice
1	cup (64 g) reduced-fat frozen nondairy whipped topping, thawed
4	sprigs fresh mint, for garnish (optional)

Peel mango, cutting the flesh away from the seed. Coarsely chop the flesh and put in a saucepan with water and honey. Bring to a simmer over medium heat, stirring constantly.
Stir in cornstarch and orange juice mixture. Continue to cook, stirring, for 1 minute more. Remove from heat, cover, and refrigerate for at least 1 hour, stirring once.
Just before serving, put mango in the workbowl of a food processor or blender. Add whipped topping and process until smooth. Pile into dessert dishes and garnish with a sprig of mint (if using)

Per serving:	85 calories (23% calories from fat), trace protein, 2 g total fat (2.0 g saturated fat), 16 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit), 1/2 fat

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