I adapted this from a "Diabetic" cookbook I picked up in India. I've
translated the ingredients to items most likely found is US markets. Folks
under British influence should have no problem finding the ingredients under
their Hindi names. I've got both recipes in this file because they go so
well together. But you can make them separately if you wish.

-= Exported from BigOven =-

Healthy Indian Stir Fry

Papaya, cabbage, and bell peppers make a low cal, low carb stir fry with an
Indian flavor. This dish is diabetic-friendly and delicious.

Recipe By: Pete Romfh
Serving Size: 4
Cuisine: Indian
Main Ingredient: Cabbage
Categories: Low Sugar, Diabetic, Atkins-Friendly, Vegetarian, Vegan,
Meatless, Low Fat, Sauté, Simple - Easy, Side Dish, Main Dish, Brunch

-= Ingredients =-
2 teaspoons Oil
1 cup Raw Papaya ; - thickly shredded
1 cup Cabbage ; - shredded
1/2 cup Bell pepper ; - thinly sliced (capsicum)
1/2 teaspoon Mustard seed ; (raj )
2 pinches ~~ Asafetida ~~; (hing)
2 medium Serrano peppers ; - diced fine (chilli)
1/4 teaspoon Turmeric ; - (haldi)
1 teaspoon Lemon Juice
2 tablespoons Cilantro ; - chopped (coriander)

-= Instructions =-
NOTE: The Indian (Hindi) names for ingredients are shown in parentheses for
your shopping convenience. Raw papaya actually refers to "green" or unripe
papaya which can be difficult to find in U.S. markets. I use as un-ripe as I
can find and add a bit of green mango powder (amchur) to add some additional
"tart" flavor to the dish.

Heat the oil in a non-stick wok or pan. Add the mustard seeds and fry them
for about 30 seconds until they start to crackle or "splutter". Add the
asafetida and serrano and cook for another 30 seconds. This helps develop
the flavor in the dish.

Add all the other ingredients except the cilantro and stir-fry for 2-3
minutes on high heat. The cabbage should be wilted but not cooked to a
"limp" stage.

Serve hot, garnished with cilantro.
I serve this on brown rice that has been cooked with a few lentils (pulao).

Makes four (1/2 cup) servings each containing an estimated:
Cals: 44, FatCals: 23, TotFat: 3g
SatFat: 0g, Polyfat: 1g, MonoFat: 2g
Chol: 0mg, Na: 4mg, K: 154mg
TotCarbs: 6g, Fiber: 4g, Sugars: 3g
NetCarbs: 4g, Protein: 1g

Adapted from recipe by: Mrs.: Tarla Dalal, Mumbai, India

** Recipe and photo at: http://www.bigoven.com/recipe160694 **
** Easy recipe software. Try it free at: http://www.bigoven.com **


This Pulao recipe goes well with the stir-fry.
-= Exported from BigOven =-

Healthy Indian Pulao

This goes very well with curry, or stir-fry or by itself. The brown rice and
lentils add a nutty taste and make it more diabetic-friendly.

Recipe By: Pete Romfh
Serving Size: 6
Cuisine: Indian
Main Ingredient: Rice
Categories: Low Sugar, Diabetic, Atkins-Friendly, Vegetarian, Vegan,
Meatless, Low Fat, Simple - Easy, Side Dish, Main Dish, Brunch

-= Ingredients =-
1 cup Brown rice ; - washed
1/4 cup Brown Lentils ; - washed
1 clove garlic ; - crushed
1 teaspoon ginger root ; - diced fine
1/4 cup Fenugreek leaves ; - dried
1/2 cup Almonds ; - Chopped fine
2 1/2 cups Water
1/2 teaspoon kosher salt ; - to taste

-= Instructions =-
If using a rice cooker add all ingredients and start the cycle. It should
take about 25 minutes to complete.

Otherwise place all ingredients in a heavy saucepan and bring it to a boil.
Allow to boil for about 3-4 minutes, stir briefly, then cover the pot and
reduce heat to a simmer. Let it simmer, covered and undisturbed, for 20 -
25 minutes. watch the steam level leaking from the edges of the cover. When
it drops off markedly you're close to done. Turn off the heat and allow it
to steam, still covered, for 5-10 minutes.

Adapted from a recipe by: Mrs. Tarla Dalal, Mumbai, India.

Makes 6 (3/4 cup) servings, each containing an estimated:
Cals: 124, FatCals: 42, TotFat: 5g
SatFat: 0g, PolyFat: 2g, MonoFat: 3g
Chol: 0mg, Na: 205mg, K: 181mg
TotCarbs: 16g, Fiber: 5g, Sugars: 1g
NetCarbs: 11g, Protein: 6g


** Recipe and photo at: http://www.bigoven.com/recipe160695 **
** Easy recipe software. Try it free at: http://www.bigoven.com **


Enjoy.

--
Pete Romfh, Telecom Geek & Amateur Gourmet.
http://www.bigoven.com/~promfh
promfh (at) hal-pc (dot) org