Indian Dinner

january 99

Goa Pork Vindaloo

(makes 4 servings)

6	small dried red chiles, seeded or 2 1/2 teaspoons (12.5 ml) cayenne pepper
1	teaspoon (5 ml) cumin seeds
1	teaspoon (5 ml) freshly ground pepper
1/2	teaspoon (2.5 ml) ground cinnamon
1/2	teaspoon (2.5 ml) poppy seeds
1/4	teaspoon (1.25 ml) ground cloves
1	2-inch (5 cm) fresh ginger, peeled and minced
4	cloves garlic minced
1	tablespoon (15 ml) tamarind pulp
4	teaspoons (20 ml) cider vinegar
	water
1	tablespoon (15 ml) olive oil
2	small onions, 4 ounces (120 g) each, finely chopped
1	pound (480 g) pork tenderloin, cut into 1 1/2 -inch (3.75 cm) cubes
12	curry leaves (optional)
2	tablespoons (9 g) chopped cilantro (fresh coriander) (optional)

In a food processor or spice grinder, grind chiles, cumin seeds, pepper, cinnamon, poppy seeds, cloves, ginger, garlic, tamarind pulp, and cider vinegar to form a paste, adding up to 2 tablespoons water, if necessary. Rub a little of the spice mixture into the pork.
Heat the oil in a heavy skillet over medium-low heat. Add onion and cook, stirring, until onion is limp, about 5 minutes. Add the remaining spice paste and cook, stirring, for 1 minute.
Add the pork and cook, stirring frequently, for 5 minutes. Add 4 cups ( ml) water, cover and simmer until pork is tender, about 30 minutes. If using, stir in curry leaves and cilantro. Simmer for another 3 minutes. Serve at once.

Per serving:	209 calories (34% calories from fat), 25 g protein, 8 g total fat (1.9 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 74 mg cholesterol, 62 mg sodium
Diabetic exchanges:	3 lean protein, 1/2 carbohydrate (1 vegetable)

Cucumber Raita

(makes 4 servings)

1	teaspoon (5 ml) coriander seeds
1/2	teaspoon (2.5 ml) cumin seeds
1	cup (228 g) plain nonfat yogurt
1	clove garlic, minced
1/2	tablespoon (7.5 ml) finely minced onion
1/4	teaspoon (1.25 ml) salt (optional)
	freshly ground pepper to taste
1	8-ounce (240 g) cucumber, peeled, seeded, and grated

In a small dry skillet, toast the coriander seeds and cumin seed over high heat until fragrant, about 1 minute. Remove from heat and while still hot, roughly mash with the back of a spoon. Transfer the mixture to a bowl.
Stir in remaining ingredients and chill for at least 1 hour before serving with any spicy Indian dish.

Per serving:	45 calories (6% calories from fat), 4 g protein, trace total fat (0.1 g saturated fat), 7 g carbohydrate, 1 g dietary fiber, 1 mg cholesterol, 49 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

Papaya, Indian-Style

1	medium yellow-fleshed papaya, 8 ounces (240 g)
1	medium pink-fleshed papaya, 8 ounces (240 g)
4	teaspoons (20 ml) fresh lime juice
2	teaspoons (10 ml) rose water

Peel the papayas and trim off the stem end. Cut each papaya crosswise into 4 slices. Do not remove the seeds.
Place 1 yellow-fleshed papaya slice on each of 4 dessert plates. Partially top each with a pink-fleshed papaya slice. Combine the lime juice and rose water. Sprinkle over the fruit and serve.

Per serving:	61 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 15 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 5 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

Editors’ Note: Rose water can be purchased in Indian and Middle Eastern markets, natural food stores, and some larger supermarkets.

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