Curry Chicken Salad

 A nice blend of savory and sweet to spice up your sandwich or salad greens!

Ingredients:

2 cups cooked chicken (I cooked it by boiling in a pot of water so it comes out really moist) or use leftover turkey instead of chicken if desired

¾ cup chopped celery

½ cup sliced apples

2 tablespoons golden raisins

2 tablespoons chopped cashews

½ cup nonfat Greek yogurt

¼ cup light mayo

½ teaspoon white vinegar (or rice vinegar)

½- ¾ teaspoon curry powder

Directions:

Put the chicken, celery, apples, raisins and cashews in a medium bowl.  In a smaller bowl combine the yogurt, mayo, curry powder and vinegar well and pour over the chicken mixture.  Fold in the dressing and mix well.  Chill if not serving immediately.

Makes 3.5 cups, 7 servings

Serving size ½ cup Calories 120 Protein 13 g Carb 7 g Fiber 1 g Sugars 5 g Fat 5 g Saturated fat   1 g Sodium 410  mg  

Read more...

Indian Chili

A more exotic and adventurous chili recipe that’s very nutritious and tasty too! Using canned lentils makes it very quick and easy to make.

Ingredients:

1 teaspoon olive oil
1 teaspoon finely chopped garlic
2 cups chopped carrot
2 cups peeled, cubed eggplant (cut into small 1/4th inch cubes)
1 cup chopped white onion
¾ cup tomato sauce
¼ cup chicken or vegetable broth
1.5 cups cooked lentils (I used canned, Westbrae)
1.5 cups cooked kidney beans (I used canned from Trader Joes)
1 teaspoon ground cumin
¾ teaspoon curry powder
¼ teaspoon cinnamon

Directions:

Add the olive oil, garlic, carrots, eggplant and onion to a large pot and sauté on medium heat for 5 minutes, stirring often. Throw in the tomato sauce, broth, lentils and spices and heat 7-12 minutes, until the lentils are very soft and the vegetables tender.
Makes 5 cups, 5 servings

Serving size: 1 cup Calories 180 Protein 11 g Carb 34 g Fiber 13 g Sugars 8 g Fat 2 g Saturated fat 0 g Sodium 570 mg

Read more...

Curry Orzo Salad

This spiced up whole grain salad can be served hot or cold.

Ingredients:

1 cup dry whole wheat orzo (2.5 cups cooked)
2 cups chopped cauliflower florets
1 cup chopped carrots
1 cup chicken or vegetable broth
1 teaspoon olive oil
½ to ¾ teaspoon curry powder
¼ teaspoon garlic powder
2 tablespoons golden raisins
chopped cashews (optional, for garnish)

Directions:

Cook orzo according to package directions (basically just boil one quart of water, add the orzo and simmer for about 10-15 minutes until tender), drain when done, Meanwhile add the broth, carrots and cauliflower to a large sauce pan, cover and simmer on medium heat until the veggies are slightly tender, about 5 minutes. Add the cooked orzo to the pan with the veggies, stir in the olive oil, garlic powder, curry powder and raisins and heat for another 3-5 minutes. Serve warm or chilled topped with crushed cashews as a garnish.

Makes 5 cups, 10 servings

Serving Size: ½ cup Calories 80 Protein 3 g Carb 16 g Fiber 4 g Sugars 3 g Fat 1 g saturated fat 0 g Sodium 108 mg

Read more...

Chicken Curry with Dumplings

This nicely spiced dish is served over whole wheat dumplings, a hearty alternative to rice.

Chicken Curry

Ingredients:

1.5 pounds chicken breast, cut into ¼ inch strips
¾ cup chopped white onion
2 cloves garlic, finely chopped
1.5 tablespoons curry powder
½ cup plus 1 tablespoon chicken or vegetable broth
1.5 cups light coconut milk
2 teaspoons of olive oil

Directions:

Add 1 teaspoon olive oil to a large pan/skille. Turn on medium heat, add the chicken breast and brown for a bit, about 3-5 minutes on each side, then remove from the pan and set aside. Add a second teaspoon of olive oil to the pan and throw in the onions, garlic and 1 tablespoon of broth and sauté on medium heat for 3-5 minutes, until tender. Return the chicken to the pan, add the coconut milk, curry powder and broth and cover and simmer for 15-20 minutes on low heat until chicken is tender.

Make 4 cups, 4 servings,

Serving size: 1 cup Calories 226 Protein 29 g Carb 5 Fiber 1 g Sugars 15 g Fat 10 g saturated fat 5 g Sodium 218 mg

Whole Wheat Dumplings

Ingredients:

1 cup whole wheat pastry flour
½ cup egg substitute or liquid egg whites
2 Tablespoons water
1/2 teaspoon salt

Combine all of the above ingredients in a small bowl, mix with a whisk or spoon until a thick dough is formed. Refrigerate for 20 minutes. Bring a medium size pot of water to a boil and drop the dough in teaspoonfuls into the boiling water (using a knife to cut away the teaspoonfuls is helpful). Once all the dough has been cut/put into the water, reduce to medium-low heat and simmer for 4-7 minutes, until dumplings are firm yet tender when pieced with a fork.

Makes 2 cups , 4 servings

Serving size: 1/2 cup Calories 130 Protein 6 g Carb 24 g Fiber 4 g Sugars 1 g Fat 0 g Saturated fat 0 g Sodium 350 mg

Read more...

Coconut Cashew Rice

A nice accompaniment to a spiced up dish, this mellow and slightly sweet rice is a great side dish and easy to make.

Ingredients:

2 cups cooked brown rice
1/3 cup light coconut milk
¼ cup chopped cashews
¼ cup golden raisins
ICB spray or 1 teaspoon light margarine

Directions:

Cook rice according to package directions. Spray a medium size pot with ICB or add 1 teaspoon light margarine and add the nuts and raisins and toast on low heat for 5-8 minutes. Add the rice and stir in the coconut milk to evenly coat. Heat for another few minutes and serve.

Makes 4 servings

Serving size: ½ cup Calories 202 Protein 4 g Carb 33 g Fiber 2 g Sugars 6 g Fat 6 g Saturated fat 2 g Sodium 64 mg

Labels: sides, vegetarian, kid friendly, lower sodium

Read more...

Ridiculously Easy Cumin Grilled Cauliflower

Spice up cauliflower on the grill with a sprinkle of cumin

Ingredients:

3 cups cauliflower florets, rinsed and broken into small florets
ICB or a tablespoon light margarine, melted
½ teaspoon ground cumin
salt and pepper to taste
aluminum foil and cooking spray

Directions:

Put the cauliflower in the center of a large piece of aluminum foil coated with cooking spray. Spray with ICB (or pour melted margarine over it), sprinkle with ¼ teaspoon of cumin and salt and pepper (if desired). Fold over the sides of foil to make a closed pouch and place on a heated barbeque grill. Heat for 5 minutes, open (carefully since they will be hot) and turn each piece over,. Sprinkle with ¼ teaspoon cumin and heat for another 5 minutes until tender when pierced with a fork.

Makes 4 servings

Serving size: 1/4th of recipe Calories 20 Protein 2 g Carb 4 g Fiber 2 g Sugars 2 g Fat 0 g Saturated fat 0 g Sodium 50 mg

Read more...

Eastern Spiced Tomatoes and Cauliflower

Sweet, spicy and aromatic, this makes a nice side dish or is great over brown rice as a meal.

2.5 cups chopped cauliflower
1 cup chopped bell pepper (orange, yellow or red preferred)
½ cup chopped white onion
1 cup tomato sauce/puree
1 cup chicken or vegetable broth(*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1.5 teaspoons curry powder
½ teaspoon cumin
¼ teaspoon cinnamon
3 tablespoons raisins
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Spray a large pan/skillet with ICB or olive oil sprayer (if both n/a use a teaspoon of olive oil). Turn on medium heat, add bell pepper and onions and for 5-8 minutes until lightly browned. Add the cauliflower, broth, tomato sauce, raisins and spices, cover and simmer for 10-15 minutes until cauliflower is tender.

Makes 3 cups, six servings

Serving size ½ cup Calories 65 Protein 2 g Carb 12 g Fiber 3 g Sugars 7 g Fat 1 g saturated fat 0 g Sodium 187 mg

Read more...

Curried Carrot Soup

This is a simple soup with few ingredients yet its taste is by no means ordinary. I’ve had people that don’t even like carrots try it and rave about it. It’s makes a nice beginning to an ethnic themed meal- try it with the Quick Spiced Indian Lentils and Vegetables Recipe.

Ingredients:

7 cups washed, peeled and sliced carrots
1/2 cup chopped white onion
Two 14 ounce cans of chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1/2 cup light coconut milk (I get mine at Trader Joes)
2 teaspoons curry
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
dash of salt and pepper, nonfat yogurt/sour cream (optional)

Directions:

Put the carrots in a large Pyrex dish filled with and inch of water and steam in the microwave on high for about 8 minutes or until very tender. If you don’t have a Pyrex, other options are to boil them in a pot, or even better, try using two Glad® Simply Cooking™ Microwave Steaming Bags, 3.5 cups of carrots in each bag, no water, microwaving on high for 4 minutes each bag. If you are boiling or steaming the carrots in water, drain the liquid after cooking.

While the carrots are steaming, place the onions in a small pan sprayed with ICB or olive oil sprayer (or drizzle with a teaspoon of oil) and sauté on high heat until just before browned. Place the cooked carrots and onions in a large pot and pour in the two cans of broth. Add the two teaspoons of curry powder and heat until just before boiling (5 minutes or so). Remove from heat and carefully transfer the soup into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in the dish until ready to blend).

A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top

Blend on low speed for 1-2 minutes, until a smooth consistency is reached. Put the blended mixture back in the saucepan, add the coconut milk and warm on low heat stirring frequently (to prevent the thick soup from spattering) for about 5-10 minutes.

Variations:

To reduce sodium content, use low sodium chicken broth

Makes 7 cups, seven servings

Serving size: 1 cup Calories 73 Protein 1.7 g Carbs 13.6 g Fiber 4 g Sugars 6 g Fat 1.7g Sat 1 g
Sodium 383 mg

Read more...

Quick Spiced Indian Lentils and Vegetables

This Indian inspired vegetarian dish is easy to prepare and has a nice exotic flavor. Using canned lentils cuts down preparation time, but you can use regular dry lentils cooked according to the package or canned chickpeas if you prefer. Serve with brown rice and top with yogurt for a warm hearty meal.

Ingredients:

1 eggplant cut into one inch cubes (about 4 cups)
3/4 cup chopped white onion
1 package of sliced mushrooms (about 3 cups)
4 cups raw spinach, rinsed well
One 15 ounce can of lentils, rinsed (I used West brae) or 1.5 cups cooked lentils
1/2 bouillon cube (chicken or vegetable, *use a gluten free brand like Herb-Ox if you are on a gluten-free diet ) + 1 cup water (or 1 cup of chicken or vegetable broth, *use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 to 1.5 teaspoons curry powder
1 to 1.5 teaspoons cumin
ICB or olive oil sprayer or 1 teaspoon of olive oil
instant or microwave brown rice (optional, to serve with meal)
Greek or regular plain nonfat yogurt (optional, for garnish)

Directions:

Spray a large deep pan with ICB or olive oil sprayer (or drizzle with 1 teaspoon olive oil). Put on medium heat and add the eggplant cubes and onion to brown for about 5 minutes. Throw in the sliced mushrooms, add a couple more sprays of ICB or olive oil and cook for another few minutes. Put in the lentils, bouillon cube + water (or 1 cup broth), curry and cumin and stir well. Simmer uncovered for a 2-3 minutes. Reduce the heat to low, throw in the fresh spinach, folding it into the warm lentil mixture, and cover until spinach gets soft. Serve with brown rice and top with yogurt if desired.

Variations:

As previously listed above, canned chickpeas can be used instead of lentils. Dry lentils can be used in place of canned lentils-prepared according to package directions to yield 1.5 cups cooked.

Makes 5 cups, four servings

Serving size: 1 + 1/4 cups (lentil mixture only) Calories 152 Protein 10 g Carb 25 g Fiber 7 g Sugars 6 g Fat 2 g saturated fat 0 g Sodium 307 mg saturated fat 1 g Sodium 383 mg

Read more...