Chef Time!

Chef Time!

Thursday, February 16, 2012

Eating Healthy Without Having To Sacrifice The Flavor

If you are dieting, or just wanting to eat healthier. This dish is perfect for you. You’re creating a flavorful dish that tastes fattening but its not.
Balti vegetable curry
Balti Vegetable Curry

4 c. vegetables of your choice.
2 c. Balti Sauce (See recipe below)
Salt to taste.
Chopped fresh cilantro and garam masala for garnish.
Add some cooking spray to a pan and heat. Add the vegetables and stir-fry for five minutes (I like to have at least 3 different kinds of vegetables). Add the Balti Sauce and cook until hot and bubbling. Simmer for fifteen minutes until vegetables are cooked through and tender. Add salt to taste along with a Garnish of cilantro and garam masala.
Serve on a bed of basmati rice.
Balti Sauce - Basic Sauce for Anything Goes Curry
1 tbsp. ground cinnamon
1 tbsp. ground coriander
1 tbsp. ground turmeric
1 tbsp. paprika
1 tsp. fenugreek leaves
1 tsp. mustard seeds
2 tsp. ground cumin
½ tsp. chili powder
2 tsp. light oil
1 large onion, chopped
3 garlic cloves, finely chopped
1 tbsp. ginger, minced
14 oz. crushed tomatoes
1 c. water
1 tsp. sea salt
3 bay leaves
¼ tsp. ground cardamom powder
1 lemon , zest of
juice of ½ lemon
Measure out the 8 spices into a bowl (first 8 ingredients). If using fresh chilies then leave those out for now. Warm up a large skillet or pot (ideally cast iron) and bring to med-high heat. Gently roast the spices in the dry skillet -- watching the mixture doesn't burn, keep stirring. After about a minute it will become fragrant and begin to get dark - take it off the heat and pour back into the bowl - set aside. Put the skillet back on the heat, add in the oil and bring back to medium high heat. Add in the chopped onion and cook thru until translucent. Once the onion is cooked, add in the ginger and garlic and mix well - watching the garlic doesn't burn. Next add the spice mixture back in, followed by the tomatoes. Mix in about 1 cup of water - you want a thick sauce, but not too paste-like. Add in the salt, bay leaves and cardamom seeds. Grate the zest off of the lemon, add to the pot, along with the juice from 1/2 of the lemon. Save the other half for later, you may want to add more. Let it all simmer on medium-low. For a nice smooth sauce, remove the bay leaves and blend until smooth (an immersion blender works well).

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