(Cauliflower steamed with herbs and spices)
Ingredients :
1 lb. cauliflower
1/2 tsp chili powder
1/4 tsp tumeric
2 tsp grated ginger root
1/3 cup chopped tomatoes
1 green chili, chopped
1 tbspn nonfat plain yogurt
2-3 tbsp chopped cilantro leaves
1/2 tsp garam masala
Method :
1. Wash, drain, and cut cauliflower into 1 inch flowerets, including stem.
2. Combine chili powder, ginger, tomato, green chili, tumeric with the yogurt in A small bowl.
3. Spray with pam, use nonstick pan, use a little water, whatever you do to nonstick yourself.
4. Put Cauliflower into pan then pour spices over the top.
5. Cover pan tightly and cook over Low heat for 10-15 minutes (Cauliflower will steam in the spicy mixture).
6. Stir in half the cilantro leaves, increase heat to medium, and cook with lid off, for another 5-6 minutes, to drive off excess moisture. Turn off heat and sprinkle with garam masala and reamaining cilantro. Make sure all liquid is driven off, serve with basmati rice. 4 servings, less than 98 calories
GARAM MASALA :
2 oz. black cardamom pods, 1 oz piece of cinnamon stick, 1 oz. cloves,
2 oz. peppercorns
1. Heat a heavy skillet, reduce heat, add pods and cinnamon. Move them around for two minutes.
2. Add cloves and peppercorn, and shuffle for another minute.
3. Turn off heat, but continue shuffling until the heat is out of the pan.
4. Pour roasted spices into grinder and grind till you have a fine powder.
5. If not fine, strain it, and discard what won't pass through strainer.
Ingredients :
1 lb. cauliflower
1/2 tsp chili powder
1/4 tsp tumeric
2 tsp grated ginger root
1/3 cup chopped tomatoes
1 green chili, chopped
1 tbspn nonfat plain yogurt
2-3 tbsp chopped cilantro leaves
1/2 tsp garam masala
Method :
1. Wash, drain, and cut cauliflower into 1 inch flowerets, including stem.
2. Combine chili powder, ginger, tomato, green chili, tumeric with the yogurt in A small bowl.
3. Spray with pam, use nonstick pan, use a little water, whatever you do to nonstick yourself.
4. Put Cauliflower into pan then pour spices over the top.
5. Cover pan tightly and cook over Low heat for 10-15 minutes (Cauliflower will steam in the spicy mixture).
6. Stir in half the cilantro leaves, increase heat to medium, and cook with lid off, for another 5-6 minutes, to drive off excess moisture. Turn off heat and sprinkle with garam masala and reamaining cilantro. Make sure all liquid is driven off, serve with basmati rice. 4 servings, less than 98 calories
GARAM MASALA :
2 oz. black cardamom pods, 1 oz piece of cinnamon stick, 1 oz. cloves,
2 oz. peppercorns
1. Heat a heavy skillet, reduce heat, add pods and cinnamon. Move them around for two minutes.
2. Add cloves and peppercorn, and shuffle for another minute.
3. Turn off heat, but continue shuffling until the heat is out of the pan.
4. Pour roasted spices into grinder and grind till you have a fine powder.
5. If not fine, strain it, and discard what won't pass through strainer.
