Low Fat Low Cal Indian Vegetable Curry Recipes

Steps:

• Mix water & bouillon, heat in a large pan and stir fry garlic, onion, and apple for 5 minutes.
• Add chili, ginger & turmeric and continue to stir fry gently for a further minute.
• Add green beans, cauliflower, carrots and potatoes plus 300 ml water.
• Stir in tomato puree, sultanas and a pinch of salt. Bring to the boil, reduce heat, cover and simmer for 35 - 40 minutes.

Steps:

• In a non stick or well seasoned pan roast cumin seeds, cloves and cardamoms on a high heat until they are aromatic and the cumin seeds start to go brown. Remove the cardamon seeds from the husks, discard husks. Grind the toasted spices.
• Spray pan with oil. Saute carrots. After a minute add onions. After another minute add ginger and garlic. Cook until the onions are soft.
• Mince the onions, carrots, ginger and garlic into a paste. Mix in the tomato paste, the crushed toasted spices, the coriander and chili powders.
• Add oil to pan. Add garam masala to cold oil. Mix - it should form a thick oily paste. Heat up pan until spices are just sizzling. Cook until fragrant (up to 30 seconds). Be very careful not to burn the spices.(This step might be easier in a wok, or at the edge of the pan so the oil pools.).
• Add paste. Mix. Turn up heat to med/high & fry until the paste starts to dry out.
• Add water, bay leaf, turmeric and stock. Mix. Bring to the boil then reduce to a simmer. Leave simmering while you cook the cauliflower.
• Preheat oven to 220 deg Celsius. (425 Fahrenheit).
• Cut cauliflower into large bitsize pieces.
• Cover an oven tray with baking paper (or grease). Spread cauliflower out on oven tray one layer deep. Sprinkle generously with salt. Bake. Turn over after 15 min and add extra salt. Bake until cooked but firm.
• When cauliflower is almost ready, remove bay leaf and add chopped spinach to curry. Cook until spinach is soft (approx 3 min).
• Add salt to taste.
• Optional - add honey to taste.
• Carefully add the cauliflower - don't stir too much or it will turn into a mush.
• Serve hot. You can eat it as is or with rice or naan bread.

Steps:

• Fry the chicken in a non-stick large frying pan or wok.
• When the chicken is nearly cooked, add the onion, peppers, garam masala, garlic, and chili and stir-fry for a few minutes Now add the tomatoes, salt and pepper and a dash of lemon juice.
• Bring to the boil then simmer very slowly for an hour or so- you want the sauce to reduce by half to give a thick consistency and concentrated flavour.