noah_k
New Member
Cheers
Indian food in general has been a staple for me. The curries, spices, and sauces can really turn bland vegetables and meats into something new. Lots of opportunities for fat free yogurts, greek yogurts, and sour creams, too. Fat free paneer is great too (Indian cottage cheese) used in a lot of dishes.
Sauces like tikka, karma, satay, etc
Really no easy way to cover it all, but I'll post a few from time to time if I remember
[ame=http://en.wikipedia.org/wiki/Indian_cuisine]Indian cuisine - Wikipedia, the free encyclopedia[/ame]
Paneer dishes are also pretty banging: http://allrecipes.com/search/default.aspx?qt=k&rt=r&origin=Home+Page&wt=paneer&pqt=k&ms=0&fo=0&p34=SR_SortByPopularity&sb=p
Also good for vegetarians or eating with them http://allrecipes.com/recipes/world-cuisine/asian/indian/main-dishes/vegetarian/main.aspx?event8=1&prop24=SR_Title&e11=paneer&e8=Collection%20Search&event10=1&e7=Search%20Results
As always, substitute according to goals. Don't always need the rice, can go low fat in every option.
And here's a specific one
Chicken Peanut Curry with optional Cauliflower Rice Side
Courtesy of Sasha's Focaccia | the food blog with low cal know how
Altogether, the macros are
1520kcal
176g P / 136g C / 47g F
but they can be lowered by omitting the optional side dish / ingredients
Chicken Peanut Curry
4 tablespoons PB2 (see first post)
1 tablespoon canola oil
1 medium onions, finely chopped
2 large garlic cloves, finely chopped
1 tablespoon finely chopped peeled fresh ginger
3 tablespoons curry powder
2 teaspoons salt
1 teaspoon ground cumin
1/2 teaspoon cayenne
2-3 skinless chicken breasts, cut into small chunks (3 cups)
1 (14.5-ounce) can diced tomatoes
1/4 cup chopped fresh cilantro
1/4 cup frozen peas
6 oz plain nonfat yogurt
1. Heat oil in a 5- to 6-quart wide heavy pot over moderately low heat, then cook onions, garlic, and ginger, stirring, until softened, about 5 minutes.
2. Add curry powder, salt, cumin, and cayenne and cook, stirring, 2 minutes (if the spices start burning, add a little water to temper the heat.)
3. Add chicken and cook, stirring to coat, 3 minutes. Add tomatoes, including juice, and cilantro and bring to a simmer, then cover and simmer gently, stirring occasionally, until chicken is cooked through, about 30-40 minutes.
4. Just before serving, add PB2 to curry along with yogurt and peas. Simmer gently, uncovered, stirring, until sauce is thickened, about 5 minutes.
5. Garnish with cilantro and serve with rice (cauliflower or basmati).
Cauliflower “rice”
1 medium head of cauliflower
1 teaspoon canola oil
1 small onion, chopped finely
1 bay leaf
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon freshly ground nutmeg
salt and pepper to taste
1/4 cup frozen peas (optional)
1. Head the oil on medium heat in a large pan, the larger the better. (A wide pan will allow for more steam to escape from the cauliflower during cooking). Fry the onion until translucent.
2. Meanwhile, wash and dry the cauliflower. Separate the florets from the core and cut larger florets into small chunks.
3. Using a food processor or staff mixer, pulse the florets until the pieces are approximately the size of rice. Combine with the onion in the pan and add the bay leaf. Fry, stirring frequently, for 2-3 minutes.
4. Add the rest of the spices and frozen peas (if using) and continue stirring to remove excess water from the cauliflower. Season to taste with salt and pepper. Remove the bay leaf prior to serving.
Indian food in general has been a staple for me. The curries, spices, and sauces can really turn bland vegetables and meats into something new. Lots of opportunities for fat free yogurts, greek yogurts, and sour creams, too. Fat free paneer is great too (Indian cottage cheese) used in a lot of dishes.
Sauces like tikka, karma, satay, etc
Really no easy way to cover it all, but I'll post a few from time to time if I remember
[ame=http://en.wikipedia.org/wiki/Indian_cuisine]Indian cuisine - Wikipedia, the free encyclopedia[/ame]
Paneer dishes are also pretty banging: http://allrecipes.com/search/default.aspx?qt=k&rt=r&origin=Home+Page&wt=paneer&pqt=k&ms=0&fo=0&p34=SR_SortByPopularity&sb=p
Also good for vegetarians or eating with them http://allrecipes.com/recipes/world-cuisine/asian/indian/main-dishes/vegetarian/main.aspx?event8=1&prop24=SR_Title&e11=paneer&e8=Collection%20Search&event10=1&e7=Search%20Results
As always, substitute according to goals. Don't always need the rice, can go low fat in every option.
And here's a specific one
Chicken Peanut Curry with optional Cauliflower Rice Side
Courtesy of Sasha's Focaccia | the food blog with low cal know how
Altogether, the macros are
1520kcal
176g P / 136g C / 47g F
but they can be lowered by omitting the optional side dish / ingredients
Chicken Peanut Curry
4 tablespoons PB2 (see first post)
1 tablespoon canola oil
1 medium onions, finely chopped
2 large garlic cloves, finely chopped
1 tablespoon finely chopped peeled fresh ginger
3 tablespoons curry powder
2 teaspoons salt
1 teaspoon ground cumin
1/2 teaspoon cayenne
2-3 skinless chicken breasts, cut into small chunks (3 cups)
1 (14.5-ounce) can diced tomatoes
1/4 cup chopped fresh cilantro
1/4 cup frozen peas
6 oz plain nonfat yogurt
1. Heat oil in a 5- to 6-quart wide heavy pot over moderately low heat, then cook onions, garlic, and ginger, stirring, until softened, about 5 minutes.
2. Add curry powder, salt, cumin, and cayenne and cook, stirring, 2 minutes (if the spices start burning, add a little water to temper the heat.)
3. Add chicken and cook, stirring to coat, 3 minutes. Add tomatoes, including juice, and cilantro and bring to a simmer, then cover and simmer gently, stirring occasionally, until chicken is cooked through, about 30-40 minutes.
4. Just before serving, add PB2 to curry along with yogurt and peas. Simmer gently, uncovered, stirring, until sauce is thickened, about 5 minutes.
5. Garnish with cilantro and serve with rice (cauliflower or basmati).
Cauliflower “rice”
1 medium head of cauliflower
1 teaspoon canola oil
1 small onion, chopped finely
1 bay leaf
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon freshly ground nutmeg
salt and pepper to taste
1/4 cup frozen peas (optional)
1. Head the oil on medium heat in a large pan, the larger the better. (A wide pan will allow for more steam to escape from the cauliflower during cooking). Fry the onion until translucent.
2. Meanwhile, wash and dry the cauliflower. Separate the florets from the core and cut larger florets into small chunks.
3. Using a food processor or staff mixer, pulse the florets until the pieces are approximately the size of rice. Combine with the onion in the pan and add the bay leaf. Fry, stirring frequently, for 2-3 minutes.
4. Add the rest of the spices and frozen peas (if using) and continue stirring to remove excess water from the cauliflower. Season to taste with salt and pepper. Remove the bay leaf prior to serving.
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)] Can't wait to try some of these. My wife always has lots of Greek yogurt around. She loves the stuff but I have never thought of cooking with it.
