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Indian Curry Stir-Fry
Makes 4 servings
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This stir-fry departs from the typical bed of accompanying rice and instead nestles in the bowl of steamed acorn squash. Raita, a yogurt sauce, is typically served with Indian curry dishes. It's cool, sweet character is a complimentary contrast to the curry.
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Ingredients
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Cucumber-Mint Raita (recipe follows)
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2
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small (about 4-inch diameter) acorn squash
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Nonstick cooking spray
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1
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medium onion, thinly sliced
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1
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tablespoon minced fresh ginger
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1
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medium red bell pepper, diced
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1-1/2
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teaspoons curry powder
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4
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cloves garlic, minced
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12
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ounces boneless skinless chicken thighs, ground
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2
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tablespoons chopped fresh cilantro
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1. Prepare Cucumber-Mint Raita.
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2. Cut squash in half through stem ends; discard seeds. Place squash halves cut sides down on plate; microwave on HIGH 10 to 12 minutes, or until tender when pierced. Cover; let stand 3 minutes or until ready to fill.
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3. Spray large nonstick skillet with cooking spray; heat over high heat. Add onion and ginger; stir-fry 4 minutes or until onion is golden. Add bell pepper, curry powder and garlic; stir-fry 30 seconds or until fragrant. Add chicken; stir-fry 4 minutes or until chicken is browned and no longer pink in center. Remove from heat. Stir in cilantro. Spoon into squash halves. Serve with raita on side.
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Cucumber-Mint Raita
Makes 1-1/4 cups
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Ingredients
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1
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cup plain fat-free yogurt
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1/2
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cup diced cucumber
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2
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tablespoons minced fresh mint leaves
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1
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to 2 tablespoons lemon juice
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1
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to 3 teaspoons honey (optional)
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1. Combine yogurt, cucumber and mint in small bowl. Stir in lemon juice and honey to taste.
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© Publications International, Ltd.
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Nutrients per Serving
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(1/4 of total recipe)
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Calories
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235
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Calories from Fat
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22 %
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Total Fat
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6 g
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Saturated Fat
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2 g
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Cholesterol
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47 mg
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Carbohydrate
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29 g
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Fiber
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4 g
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Protein
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19 g
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Sodium
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95 mg
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Dietary exchanges
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1 Starch
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2 Vegetable
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2 Meat
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