Introduced to India by Portuguese settlers, this spicy stew can also be made with pork, beef or lamb. Serve over steamed basmati rice.
Spice meter: 3/5
ready in about 50 minutes;
serves 4
You might need to buy:
- ground cumin
- ground cardamom
- ground cloves
- yellow mustard seeds
- chopped onions
- diced tomatoes in juice
- cinnamon stick
- chopped fresh cilantro
- curry powder
- chopped fresh ginger
- white wine vinegar
Per serving: 289 calories; 12 g fat (3 g sat, 5 g mono); 101 mg cholesterol; 16 g carbohydrate; 29 g protein; 1 g fiber; 308 mg sodium; 403 mg potassium.
Nutrition bonus: Selenium (46% daily value), Vitamin C (25% dv), Zinc (20% dv).
1 Carbohydrate Serving
Exchanges: 1 fruit, 4 lean meat
ready in about an hour and 15 minutes;
serves 4
You might need to buy:
- finely diced red onion
- finely chopped fresh mint
- red-wine vinegar
- brown sugar
- mango chutney
- low-fat plain yogurt