Spicy Stewed Potatoes & Spinach with Buttermilk - 32g Carbs, 5g Fiber
(Aloo chaas)
From: Eating Well Magazine January/February 2008
NUTRITION PROFILE:
Low Calorie | High Fiber | Low Cholesterol | Low Sat Fat | Heart
Healthy | Diabetes Appropriate | Healthy Weight
This stew-like potato and spinach curry can be served as a side dish
or as part of a vegetarian buffet. The touch of cream prevents the
buttermilk from curdling when it's heated and helps balance the heat
from the pungent chiles.
Makes 4 servings, 1 cup each
ACTIVE TIME: 30 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
1 lb russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks
2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
1 cup boiling water
1/2 cup firmly packed fresh cilantro
4 large cloves garlic, peeled
3/4 tsp salt
1 Tbsp canola oil
1/4 tsp ground turmeric
1/2 cup nonfat buttermilk
1 Tbsp whipping cream
8 oz baby spinach
1. Place potatoes in a medium bowl; cover with cold water to prevent
browning. Place chiles in a small heatproof bowl and pour the boiling
water over them. Set aside until they are reconstituted, about
15 minutes. Reserving the chile-soaking water, coarsely chop the
chiles (do not seed).
2. Pile cilantro, garlic, salt and the chopped chiles in a mortar.
Pound the ingredients to a pulpy mass with the pestle, using a spatula
to contain the mixture in the center for a concentrated pounding. (Alternatively, mince the ingredients in a food processor.)
3. Heat oil in a large skillet over medium-high heat. Add the spice
paste and cook, stirring, until the garlic is honey-brown and the
chiles are pungent, 1 to 2 minutes. (Make sure to use adequate
ventilation.
stirring to coat the potatoes with the yellow spice, about 30 seconds.
Pour in the reserved chile-soaking water and scrape the pan to loosen
any browned bits; bring to a boil. Reduce heat to a gentle simmer,
cover and cook, stirring occasionally, until the potatoes are fork-tender,
15 to 20 minutes.
4. Whisk buttermilk and cream in a small bowl.
5. When the potatoes are tender, pile the spinach leaves over them, cover
and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat
and stir in the buttermilk mixture.
Servings: 4
Serving Size: 1 cup each
Nutrition per Serving:
183 Calories, 5g Fat, 1g Sat, 2g Mono, 5mg Cholesterol,
32g Carbs, 5g Protein, 5g Fiber, 565mg Sodium, 452mg Potassium
Nutrition bonus: Vitamin C (80% daily value), Vitamin A (50% dv),
Folate (31% dv), Iron (15% dv)
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 1 fat
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