Recipes: Indian Dinner

the recipes

january 99

Indian Dinner

Grilled Lamb Kebabs

(makes 4 servings)

1 1/2	pounds( 720 g) lean lamb, cut into 1 inch (2.5 cm) cubes
2	teaspoons (10 ml) grated fresh ginger
4	cloves garlic
2	red chilies, seeded
1	teaspoon (5 ml) ground cumin
1	tablespoon (15 g )fresh cilantro
1	teaspoon (5 ml)canola oil
4	ounces (120 g)cherry tomatoes
1/4	red bell pepper, cut into 1 inch squares
3	ounces (90 g) button mushrooms
	butter flavored cooking spray
1/2	teaspoon (2.5 ml)salt (optional)

In the bowl of a food processor, place the ginger, garlic, chilies, cumin, cilantro, and oil. Process until finely chopped.
Combine the spice mixture with the cubed lamb and allow to marinate for 1 hour.
Preheat the broiler or grill. Using 8 skewers, place the meat, tomatoes and red pepper on them topping each with a mushroom. Spray with cooking spray and broil for 2 minutes per side for medium rare lamb. Sprinkle with salt, if allowed, just before serving.

Per serving:	273 calories (37% calories from fat), 36 g protein, 11 g total fat (4.5 g saturated fat), 6 g carbohydrate, 1 g dietary fiber, 109 mg cholesterol, 90 mg sodium
Diabetic exchanges:	5 lean protein, 1/2 carbohydrate (vegetable)

Eggplant with Yogurt Sauce

(makes 4 servings)

2	medium size eggplants, about 3/4 pounds (360 g) each
	canola oil cooking spray
1	teaspoon (5 ml) low fat margarine
2	medium onions 1/2 pounds (240 g), chopped
2	cloves garlic, minced
1	tablespoon (15 ml) grated fresh ginger
1/2	teaspoon (2.5 ml) ground turmeric
1	teaspoon (5 ml) ground coriander
1/8	teaspoon (.6ml) crushed dried red pepper flakes
1/2	teaspoon (2.5 ml) salt (optional)
1/2	teaspoon (2.5 ml) sugar substitute
1/4	cup (60 ml) water
1	cup (228 g) low fat plain yogurt

Preheat the oven to 500°F, Gas Mark 9.
Bake the eggplants on a cooking sheet for 12 minutes until the skin turns black turning once. Remove and allow to cool. Remove the stalk and skin and chop fine. set aside.
Lightly coat a covered nonstick skillet with cooking spray. Add the margarine and chopped onions; cook, stirring every so often until the onions begin to change color. Add the garlic and ginger and stir well to combine. Cook for an additional 2 minutes.
Add the turmeric, coriander, red pepper flakes, salt, sugar substitute, and water. Simmer for 2 minutes.
Add the finely chopped eggplant. Cover the pan and simmer for 5 minutes.
Remove the lid and stir in the yogurt a little at a time. Reheat, but do not bring to a boil. Serve immediately.

Per serving:	107 calories (14% calories from fat), 5 g protein, 2 g total fat (0.7 g saturated fat), 19 g carbohydrate, 5 g dietary fiber, 4 mg cholesterol, 74 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1/2 milk, 3 vegetable)

Mangos, Pistachio and Yogurt

(makes 4 servings)

1	14-ounce (400 g)ripe mango
2	tablespoons (30 g)chopped pistachio nuts
1	1/3 cups (320 g frozen non fat, no sugar yogurt

Skin the mango and cut into long strips.
Divide the mango between 4 dessert plates. Place 1/3 cup frozen yogurt on top of each and sprinkle with finely chopped nuts.

Per serving:	107 Calories (16% calories from fat), 4 g protein, 2 g total fat (0.3 g saturated fat), 21 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 46 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

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