No-Worry Curry

This Indian-style vegetable dish makes a great light dinner when served with basmati spinach rice. Wedges of lime, serrano chiles and nonfat yogurt may be served on the side.

Most Indian recipes call for a large amount of oil for frying vegetables and spices. For our low-fat version, we spray the pan with nonstick cooking spray and saute the onions until they begin to brown. The spices are then stirred in and sauteed to bring out the flavor. Ripe, yet firm, tomatoes hold up better and are best when used for sauteing in this dish. Nonfat chicken broth is used in the sauce for flavor, but if you are a strict vegetarian, vegetable broth may be substituted.

Garbanzo beans are first cooked in water and allowed to stand before adding them to the stew. They should be cooked in the sauce until tender yet not mushy.

Garam masala can be bought in Indian markets. It’s a mixture of equal quantities ground cinnamon, cloves, pepper and cardamom.

INDIAN-STYLE VEGETABLES WITH SPINACH BASMATI

INDIAN-STYLE VEGETABLES

1 cup dried garbanzo beans

Nonstick cooking spray

1 large onion, chopped

1 teaspoon coriander seeds, crushed

1 teaspoon cumin seeds, crushed

2 1/2 small knobs ginger root, peeled and minced

2 cloves garlic, crushed

1 jalapeno chile, cut in half, seeded, and minced

2 teaspoons curry powder

2 teaspoons garam masala

2 ripe tomatoes, cubed

2 (14 1/2-ounce) cans nonfat chicken broth

2 large red potatoes, peeled and cut into wedges

1 small head cauliflower, broken up into florets

1 teaspoon black mustard seeds

1 teaspoon chopped cilantro

Place garbanzo beans and water to cover in saucepan. Bring to boil. Reduce heat and let simmer about 3 minutes. Cover and let stand 1 hour then drain. Spray large, deep skillet or wok with nonstick cooking spray. Add onion to hot pan and saute until onion begins to brown. Stir in coriander seeds and cumin seeds and cook about 3 minutes. Stir in ginger, garlic and jalapeno pepper and cook few minutes to heat through jalapeno. Stir in curry powder and garam masala and cook mixture about 3 minutes. Stir in tomatoes, then chicken broth and precooked garbanzo beans. Bring to simmer. Add potatoes and simmer about 15 minutes then stir in cauliflower and continue to cook until vegetables are tender and sauce thickens, about 30 more minutes. Prepare rice as vegetables simmer.

SPINACH BASMATI RICE

1 cup basmati rice

1 (14 1/2-ounce) can nonfat chicken broth

1 small bunch fresh spinach, stems removed, chopped fine

Put rice in saucepan and add chicken broth. Bring to boil. Reduce heat, cover and let simmer until rice is tender, 20 to 25 minutes. Stir spinach into hot cooked rice and let stand covered for 5 minutes to wilt spinach.

Heat mustard seeds in skillet lightly sprayed with nonfat cooking spray until lightly toasted.

To serve, spoon Spinach Basmati Rice on platter and top with Indian-Style Vegetables. Spoon toasted mustard seeds over vegetables anad sprinkle with chopped cilantro

Makes 6 servings.

Each serving contains about:

302 calories; 615 mg sodium; 0 cholesterol; 4 grams fat; 56 grams carbohydrates; 13 grams protein; 2.56 grams fiber.