Monthly Recipes

Spicy Grilled Salmon

Madhu Gadia — Sun, 01 Aug 2010

Prep Time: 10 minutes Marinate Time: 20 minutes Cooking Time: 20 minutes
Makes: 4 servings Serving Size: 3 ounces cooked

Vegetable oil cooking spray
1 pound salmon (without skin; add 1/3 pound if skin)
2 cloves garlic, minced
1 teaspoon ginger, finely grated
½ teaspoon salt
¼ teaspoon turmeric
½ teaspoon ground cumin
½ teaspoon cayenne pepper, or to taste
½ teaspoon garam masala
1 tablespoon fresh lime juice

1. Coat a baking dish with cooking spray. Arrange, salmon in the baking dish. Combine garlic, ginger, salt, turmeric, cumin, cayenne, and garam masala. Rub into the salmon. Prick the salmon with a fork a few times. Cover and marinate for 20 minutes at room temperature or upto 24 hours in the refrigerator.
2. Preheat grill or over to 400 F.
3. To grill, place salmon in foil, wrap with a tent for venting. Grill for 10-15 minutes. Or bake in oven, uncovered for 15 to 20 minutes. The salmon is done when it easily flakes with a fork.
4. Sprinkle with lime juice before serving.

Nutrition information per serving: Calories: 170; Total Fat: 7g (Saturated Fat: 1g); Cholesterol: 60 mg; Carbohydrate: 1g; Protein: 23g; Fiber: 0g; Sodium: 300 mg

Reprinted From: Cooking Healthy Across America by American Dietetic Association. Recipe by Madhu Gadia, MS, RD, CDE

Okra and Onions (Bhindi-Pyaj)

Madhu Gadia — Sun, 01 Aug 2010

GF
Prep Time: 10 Minutes Cook Time: 25 Minutes
Makes: 6 servings Serving Size: 1/4 cup

1/2 pound fresh okra, or 12 ounces frozen sliced okra
2 tablespoons vegetable oil
1/2 teaspoon cumin seeds
1 medium onion, finely chopped
1/2 teaspoon turmeric
3/4 teaspoon salt
2 teaspoons coriander powder
1/2 teaspoon cayenne pepper, or to taste
2 tablespoons water
1/2 teaspoon amchur, or 1 teaspoon lemon juice
1/2 teaspoon sugar

1. Wash and dry okra on a towel. Cut ends off and slice into 1/2-inch circles. Set aside. (If using frozen okra, thaw in microwave or at room temperature.)
2. In a medium skillet, heat oil on medium-high heat. Add cumin seeds andcook for a few seconds, until seeds turn golden brown. Add the onion and fry until transparent.
3. Add okra and stir. Add turmeric, salt, coriander powder, and cayenne pepper. Stir in 2 tablespoons of water (do not add any water if using frozen okra). Reduce heat to medium. Cover with lid and cook for 10 minutes, stirring once or twice.
4. Stir in amchur and sugar. Transfer to a serving bowl.

Nutrition information per serving: Calories: 93; Total Fat: 7g (Saturated Fat: 0.5g); Carbohydrate: 7g; Protein: 1g ; Fiber: 2g ; Sodium: 442 mg

Reprinted from: The Indian Vegan Kitchen by Madhu Gadia, MS, RD

Mashed Eggplant (Baingan Bharta)

Madhu Gadia — Sun, 01 Aug 2010

GF

Prep Time: 10 Minutes Cook Time: 60 Minutes
Makes: 4 servings Serving Size: 1/4 cup

1 medium eggplant (about 1 pound)
2 tablespoons vegetable oil
1/2 teaspoon cumin seeds
3/4 cup onion, finely chopped
1 cup tomatoes, finely chopped
2 teaspoons green chiles, finely chopped, or 1/2 teaspoon cayenne pepper, to taste
2 teaspoons coriander powder
1 teaspoon fennel seeds, ground
1/2 teaspoon salt

1.The eggplant can be grilled or baked in the oven. Preheat grill.
2. Grill the eggplant on high heat for 20 to 30 minutes, turning periodically. (Or preheat the oven to 450 F. Lightly oil the eggplant, place in an oven-safe tray and bake for 30 to 40 minutes, turning once or twice.) The skin of the eggplant will become dark brown to almost burned. Place in bowl and cover with lid for 10 to 15 minutes. Once the eggplant is cool enough to handle, slowly remove the skin, scraping all eggplant pulp from the skin. Keep all the juices that come out of the eggplant. Discard the skin. Mash the pulp with a fork and set aside. (You’ll have about 1 cup pulp.)
3. Heat oil in a nonstick skillet over medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add chopped onion and cook until light brown. Add tomatoes and green chiles. Cover and cook for 2 to 3 minutes. Mash the tomatoes with the back of the spoon or a potato masher, making a sauce-like consistency. Stir in coriander powder, fennel seed powder, and salt.
4. Stirring in a folding motion, add the mashed eggplant. Reduce heat, cook for 5 to 7 minutes, stirring occasionally, until the eggplant becomes shiny as the oil rises to the top. Transfer to a serving container and serve hot with flatbread and dal.

Note: If desired, especially in summer (eggplant season), grill or bake several eggplants at a time, remove the skin, and make pulp. Divide the eggplant into 1-cup portions and freeze up to 6 months. Thaw and follow the steps 2 to 4.

Nutrition information per serving: Calories: 108; Total Fat: 7 g (Saturated Fat: 1 g); Carbohydrate: 11 g; Protein: 2 g; Fiber: 5 g; Sodium: 296 mg

Reprinted from: The Indian Vegan Kitchen by Madhu Gadia, MS, RD