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Wednesday, August 26, 2009

[Healthy_Recipes_For_Diabetic_Friends] Masala Base - East Indian, 13g Carbohydrate; 3g Dietary Fiber

Masala Base - East Indian

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Spicy
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup vegetable oil
5 large onions -- chopped
1 tablespoon minced fresh ginger
1/2 tablespoon ground cumin
1/2 tablespoon ground coriander
1/4 tablespoon ground red chili peppers
1/2 tablespoon salt -- plus more to taste
1 head garlic -- peeled and chopped
6 cups chopped tomatoes
6 cups water

In a heavy pot over medium low heat, brown the onions in the vegetable oil. Add the fresh ginger, ground spices, and salt and saute 2 to 3 minutes.

Add the garlic, tomatoes, and water and simmer for 1 hour on low heat, stirring occasionally. Take care not to let the mixture burn. Taste and add more salt, if needed.

Base can be frozen in smaller containers and used for Channa Shag, Curried Potatoes, or other Indian recipes.

Makes 1 quart ( 8 one-half cup servings).

Masa is the term used for different blends of Indian spices. Garam masala is one of the most popular and can be found prepared in Indian markets, gourmet stores, and some groceries. The Masala Base recipe is a spicy foundation for any number of dishes, including the two here, Chana Shag and Curried Potatoes. The fundamental taste is subtly changed by the addition of other, different spices depending on the dish.

CURRIED POTATOES
2 cups masala base
3 cups diced boiled potatoes
1 cup frozen peas
1/2 tablespoon ground ginger
1 tablespoon ground curry powder
1 tablespoon garam masala
1 tablespoon honey

In a heavy saucepan over low heat, simmer the Masala Base until its steamy but not boiling. Add the potatoes, peas, ginger, curry, garam masala, and honey. Simmer 20 minutes and serve warm.
Serves 4-6.

CHANA SHAG
2 cups masala base
1 cup cooked chopped spinach
1 cup drained and rinsed cooked chickpeas
1/2 tablespoon ground curry powder
1 tablespoon ground garam masala
4 cups cooked basmati rice

In a heavy saucepan over low heat, simmer the Masala Base until its steamy but not boiling. Add the spinach, chickpeas, curry and garam masala. Simmer for 15 minutes to allow flavors to mingle.
Serve over rice.
Serves 4-6.

Description:
"Tomatoes"
Cuisine:
"Indian"
Source:
"In Praise of Tomatoes by Ronni Lundy with John Stehling of Early Girl Eatery, Lark Books, 2004."
S(Formatted by Chupa Babi):
"Aug 2009"
Yield:
"1 quart"
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Per Serving (excluding unknown items): 299 Calories; 28g Fat (80.8% calories from fat); 2g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 420mg Sodium

Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 5 1/2 Fat.