Indian Mixed Vegetables
A great spicy side dish!
3 cups cauliflower
flowerets (in bite size pieces)
1 1/2 cups carrots, peeled and thinly sliced (1/4-inch)
11/2 cups zucchini, thinly sliced (1/4-inch)
4 teaspoons vegetable oil
A pinch of asafetida (or a pinch of onion or garlic powder)
1/2 teaspoon cumin seeds
1 teaspoon fresh ginger, chopped
1/4 teaspoon turmeric
11/2 teaspoon salt
1/2 teaspoon cayenne pepper (optional)
1 tablespoon coriander powder
1/2 teaspoon mango powder
3/4 teaspoon garam masala
1 tablespoon fresh cilantro, finely chopped
Wash and drain cauliflower,
carrots and zucchini. Set aside.
Heat 1 tsp oil in a heavy, nonstick skillet over medium high heat. Add
asafetida and cumin seeds and cook for a few seconds until seeds are golden
Add vegetables and stir. Add ginger, turmeric, salt and cayenne pepper.
Heat through, cover with a lid and reduce heat. Simmer for 810 minutes.
Open 12 times to stir the vegetables. Cook until vegetables are
tender but firm.
Sprinkle with coriander powder, mango powder and garam masala. Stir carefully
in a lifting and turning fashion so as not to mash the vegetables.
Add the remaining 3 teaspoons of oil around the sides of the pan, allowing
the oil to get to the bottom of the pan. All the liquid from the vegetables
should be evaporated; if not, increase heat to evaporate it. Fry for 35
minutes, stirring once or twice in the same lifting and turning fashion.
(This final roasting in the oil brings out the true flavor of this dish.
This lower fat version is just as good as the original) Transfer to a
serving platter. Garnish with fresh cilantro.
45 Calories; 2g Fat (45.3% calories from fat); trace Saturated Fat; 1g
Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 420mg Sodium.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fat.
Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2010