South Beach friendly Indian recipes
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South Beach friendly Indian recipes
| Tue, 05-18-2004 - 5:14pm |
I was asked to post my tandoori chicken recipe when I introduced myself, and thought I could offer several different recipes that are SBD friendly for anyone who likes Indian foods. There are quite a few that can be modified minimally to fit the WOE. I'll be happy to find something if anyone has a specific request, but I warn in advance that I use a lot of spice mixes. They are made by a company called Shan in Pakistan and available at most Indo-Pak groceries. Also here are some good links I use to find things myself.
http://www.geocities.com/Heartland/Woods/9843/menu.html
http://www.tnt.uni-hannover.de/subj/other/cooking/indian/indian/indian.html
http://www.geocities.com/NapaValley/3925/
Sameera

I usually use Shan tandoori chicken spice mix that I buy at the local Indian grocery. There are various different brands of dry mixes and pastes. You can just follow the directions on the package if you use one of them. The following recipe is modified from Healthy Indian Cooking by Shehzad Husain
About 3 ½ lbs chicken
½ cup low fat plain yogurt
2 tsp garlic ginger paste (can be bought at the Indian grocery, or made by putting an equal weight of garlic and ginger into a blender with a little lemon juice)
1 Tbsp tomato puree
1 tsp paprika
2 Tbsp lemon juice
1 1/2 teaspoon ground coriander
1 tsp garam masala
salt to taste
Skin the chicken and cut deep slashes in each piece without cutting it right through.
Pour the yogurt into a large bowl. Add ginger, garlic, tomato puree, paprika, lemon juice, coriander, garam masala, salt, and 1 cup water. Mix well and pour over the chicken pieces. Leave to marinate at least 2 hours, and as long as 2 days.
Can be cooked on the grill (best) or baked in the oven preheated to its highest temperature for 15 to 18 min.
Serve with sautéed onions
Very refreshing on a hot summer day
1 cup plain low fat yogurt
1/4 tsp salt or to taste (for salty lassi) or 1 tsp Splenda (sweet lassi) or one chopped mango + Splenda to taste (Mango lassi)
Blend all in a blender until smooth and well mixed. Serve chilled, and may add a few ice cubes to make it cold.
Edited 5/18/2004 5:22 pm ET ET by starwynde
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Mashed Eggplant (phase one friendly)
* Large egg plant- 1
* Onion- 1 (finely chopped)
* Tomato- 2 (finely chopped)
* Ginger- 1 small piece (grated)
* Garlic- 2 cloves (crushed)
* Green chili- 1 (chopped)
* Red chili powder- 1/2 tsp
* Turmeric powder- 1/4 tsp
* Cumin powder- 1/2 tsp
* Garam masala- 1/2 tsp
* Lime juice- 1 tsp
* Salt- 1/2 tsp
* Olive Oil- 4 tablespoon
* Chopped cilantro (coriander) leaves
Preheat the oven to 400°F and bake the egg plant in a pan for about 45 minutes. Then allow it cool and peel off the outer skin. Place the egg plant in a bowl of water. After a while drain the water and mash the egg plant with fork. Set aside. Heat the oil in a pan and add ginger, garlic, green chili, onion, red chili powder, turmeric powder, garam masala powder and cumin powder. Mix well and fry this until the onions turns golden brown. Add tomatoes and fry until the oil runs out of the mixture. Then add the mashed egg plant and salt. Stir fry for 5 more minutes. Sprinkle lime juice and garnish with chopped coriander leaves.
Mmmmmm Mashed Eggplant is right up my alley!
Susan :)
I also Googled "Shan Masala" and found these links, but they are a bit expensive. I usually get them for under $1. I usually only use a tablespoon or two when I make something and then add coriander, turmeric, cumin, and red chili in varying amounts. If you find that Indian grocery, these spices are WAY cheaper there. I mean like $5 or less for a pound of something that you usually pay the same for the tiny jars. By they way, brown basmati can be found too! DH was very happy to have lamb biryani for his birthday!
http://www.mahabazaar.com/mainitems.cfm?catid=1&type=143
http://www.qualityspices.com/cgi-bin/cgiwrap/kundanfo/shopzone30.cgi/st_main.html?p_catid=39
http://store.asianfoodcompany.com/ready-to-cook-shan.html
Sameera