365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Cauliflower and Potatoes - 25.2g Carbs, 4.5g Fiber, 3g Sugar "Aloo Gobi"

Monday, June 23, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower and Potatoes - 25.2g Carbs, 4.5g Fiber, 3g Sugar "Aloo Gobi"

Cauliflower and Potatoes - 25.2g Carbs, 4.5g Fiber, 3g Sugar

"Aloo Gobi"
From: Food Network VIA www.kitchme.com
Recipe courtesy Aarti Sequeira
SHOW: Aarti Party
EPISODE: Indian Take Out
Prep: 20 min
Cook: 25 min
Ready: 45 min
Serves: 4

2 Tbsp Ginger-Garlic Paste, recipe follows OR 2 tsp grated ginger
1 Tbsp ground coriander
1/4 tsp turmeric
1 cup water, divided
2 Tbsp peanut oil
1 large Serrano pepper, split down the middle leaving halves attached
1 tsp cumin seeds
1 small head cauliflower, cut into small florets
1 russet potato, peeled and cut into 1/2-inch cubes (similar size to cauliflower)
1 kosher salt
2 Tbsp freshly minced cilantro leaves, to garnish
1/2 cup garlic cloves, whole
1/2 cup fresh ginger, peeled and cut into 1/2-inch slices
1/4 cup canola oil

Mix the Ginger-Garlic Paste, coriander, turmeric, and 1/2 cup water in a small bowl. This is a simple wet masala (spice mix). Set aside.
In a large pot, warm the oil over medium-high heat until shimmering but not smoking. Add the serrano pepper, wait 30 seconds, and then add the cumin seeds and wait until they're done spluttering.

Add the wet masala (careful, it will also splutter). Cook until the paste thickens, deepens in color slightly, and oil oozes out of the perimeter of the masala, about 2 minutes.

Add the cauliflower and potatoes, stirring to coat the vegetables with the masala. Season with salt and add 1/2 cup water. Cover and cook over medium heat 10 to 15 minutes. Then, remove the lid, stir, and cook until the cauliflower and potatoes are cooked through, about 5 minutes. Garnish with cilantro and serve.

Ginger-Garlic Paste:
Throw the garlic, ginger, and canola oil in a mini-food processor and let it go until it forms a semi-smooth paste. There will still be tiny little pieces in there, but overall, it should resemble a paste.

Ginger-Garlic Paste:
Save what you don't use in a small glass jar. It should last in the fridge for 2 to 3 weeks. It's a delicious addition to marinades, pasta sauces, stir fry sauces, slow-cooker recipes, gravy etc. We always had a jar of this stuff in our fridge growing up.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size 223 g
Nutrition per Serving: 299 Calories, 194 Calories from Fat, 21.6g Total Fat, 2.4g Saturated Fat, 0.1g Trans Fat, 0mg Cholesterol, 266mg Sodium, 591mg Potassium, 25.2g Total Carbs, 4.5g Dietary Fiber, 3g Sugars, 4.5g Protein
Vitamin A 2% - Vitamin C 82% - Calcium 7% - Iron 21%
Nutrition Grade: B+

Good points:
    No cholesterol
    Very high in manganese
    Very high in thiamin
    Very high in vitamin B6
    Very high in vitamin C