Healthy Indian and Middle Eastern Recipes

The following are "Indian and Middle Eastern Recipes" from www.diet.com.
I do not vouch for "authenticity". I do believe the recipes are "Americanized", but sound delicious. Make these at your own will, and do not complain if they are nothing like the original recipe from the real country. Thank you.






Chickpea and Spinach Curry

Servings: 6


Nutrition Information:
Calories: 140Protein: 8g
Carbs: 27 g
Fat: 2 g
Saturated Fat: 0 g
Sodium: 380 mg
Fiber: 8 g

Ingredients

* 1 cup coarsely chopped onion
* 1 1/2 Tbsp fresh ginger, chopped or grated
* 1 tsp olive oil
* 1 1/2 tsp red curry powder
* 1 19 oz can chickpeas, rinsed and drained
* 1 14 oz can diced tomatoes with liquid
* 1 10 oz bag spinach
* 1/2 cup water
* 1/4 tsp salt (optional)

Instructions

1. Combine onion and ginger in food processor and pulse until minced.
2. Heat oil in large skillet over medium high heat. Add onion mixture and curry. Sauté 3 minutes. Add chickpeas and tomatoes; simmer for 2 minutes.
3. Stir in spinach, water and salt. Cook another minute or until spinach wilts.



Curried Cauliflower and Potatoes

Servings: 6


Nutrition Information:
Calories: 170
Protein: 6g
Carbs: 23 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 266 mg
Fiber: 7 g

Ingredients

* 3/4 pound potatoes, peeled and cut into 1/2 inch cubes
* 3 pounds cauliflower, cut into florets
* 3 tablespoons vegetable oil
* 1 small onion, chopped fine
* 2 garlic cloves, minced
* 2 tablespoons curry powder
* 2 teaspoons lemon juice
* 1/2 teaspoon salt
* 1 cup water

Instructions

1. Boil the potatoes in water until just tender, about five minutes.
2. Remove the potatoes, add the cauliflower and cook about five minutes or until crisp-tender; drain.
3. In a large skillet, heat oil over medium heat. Add the onion and garlic and cook until soft. Add the curry powder and cook, stirring for two minutes.
4. Add the potatoes and cauliflower and cook for two more minutes, stirring occasionally.
5. Add the lemon juice, salt and water. Cook until the liquid is absorbed, about five minutes.



Black Beans Curry with Garbanzo Beans
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Servings: 8


Nutrition Information:
Calories: 120
Protein: 6g
Carbs: 21 g
Fat: 2 g
Saturated Fat: 0 g
Sodium: 350 mg
Fiber: 6 g

Ingredients

* 2 tsp canola oil
* 1 1/2 cup chopped onion
* 1 garlic clove, minced
* 1/2 tsp ginger
* 2 tsp curry powder
* 15 1/2 oz can no added salt tomatoes
* 1/2 tsp salt
* 1/4 tsp rosemary
* 1/2 tsp thyme
* 15 oz can black beans, rinsed and drained
* 15 oz can garbanzo beans, rinsed and drained
* 1/3 cup chopped fresh parsley
* 1 Tbsp lemon juice

Instructions

1. Heat oil in skillet over medium heat. Add onions and garlic and sauté until tender.
2. Add ginger, curry powder, and tomatoes stirring until mixture is slightly thicken. Add salt, rosemary, thyme, and beans.
3. Stir well and simmer for 5 minutes stirring occasionally. Before serving add parsley and lemon juice.


Chicken Tikka
Servings: 4

Nutrition Information:
Calories: 187
Protein: 32g
Carbs: 8 g
Fat: 13 g
Saturated Fat: 1 g
Sodium: 134 mg
Fiber: 0 g

Ingredients

* 4 skinless and boneless chicken breasts
* 4 tablespoons freshly squeezed lemon juice
* Marinade:
* 2/3 cup plain nonfat yogurt
* 2 garlic cloves, crushed
* 1 inch piece of fresh ginger root, smashed and chopped
* 1 teaspoon ground cumin
* 1 teaspoon chili powder
* 1/2 teaspoon ground coriander
* 1/2 teaspoon ground turmeric
* Dipping Sauce:
* 2/3 cup plain nonfat yogurt
* 2 tablespoons fresh mint, chopped

Instructions

1. Cut chicken into 1-inch cubes. Sprinkle with lemon juice.
2. In a small bowl, combine all marinade ingredients and mix well.
3. Thread chicken onto skewers. Brush marinade on all sides then cover and marinate in refrigerator for at least 2 hours.
4. Prepare grill. Grill chicken for 15-20 minutes, turning often, until cooked through.
5. In a small bowl, make the dipping sauce by combining the yogurt and mint.


Curried Yogurt

Yellow curry and hot pepper lends a wonderful flavor to tangy yogurt! Try this spicy sauce with garbanzo beans, chicken, veggies or pita bread.

Servings: 8

Nutrition Information:
Calories: 17
Protein: 1g
Carbs: 2 g
Fat: 0 g
Saturated Fat: 0 g
Sodium: 24 mg
Fiber: 0 g

Ingredients

* 1 cup non-fat plain yogurt
* 1-2 tsp yellow curry powder
* 1/8 tsp crushed red pepper
* 2 garlic cloves, minced
* 1 tsp fresh lemon juice

Instructions

1. Combine all ingredients in a small bowl and mix well.
2. Serve over chicken, tofu, garbanzo beans, veggies, rice or with pita bread.
3. Yield: 1 cup. Serving size: 2 tablespoons.


Dhaal - Indian Lentil Soup
Servings: 6

Nutrition Information:
Calories: 108
Protein: 9g
Carbs: 18 g
Fat: 0 g
Saturated Fat: 0 g
Sodium: 197 mg
Fiber: 10 g

Ingredients

* 1 cup split lentils, sorted and rinsed
* 3 cups water
* 1/4 teaspoon crushed ginger
* 1/4 teaspoon crushed garlic
* 1/4 teaspoon red chili powder
* 1/8 teaspoon turmeric
* 1/2 teaspoon salt (or to taste)
* 1 teaspoon cilantro, finely chopped
* 1 small whole green chili, seeded and chopped

Instructions

1. Bring the water to a boil in a pan (large enough to hold the water with enough room to add the lentils.)
2. Add the lentils to the water and all other ingredients except salt, cilantro, and green chili.
3. Let cook for 15 minutes. Add salt and the green chili and let boil for one minute.
4. Garnish with cilantro and serve hot.

Moroccan Style Quinoa

Servings: 8


Nutrition Information:
Calories: 270
Protein: 10g
Carbs: 45 g
Fat: 7 g
Saturated Fat: 1 g
Sodium: 40 mg
Fiber: 6 g

Ingredients

* 1 can (14 oz) chickpeas, rinsed
* 3 small onions, quartered
* 1 cup carrots, cut in chunks
* 1 cup turnips, cut in chunks
* 2 garlic cloves
* 1 bay leaf
* 1/4 tsp ground cumin
* Pepper to taste
* 2 Tbsp olive oil
* 2 cups water
* 2 cups quinoa
* 1 Tbsp lemon or lime juice

Instructions

1. In a 3-quart pot, place onions, carrots and turnips on top of the chickpeas and add enough water or stock to just cover vegetables.
2. Add salt, garlic, bay, cumin, pepper and 1 Tbsp olive oil. Cover and bring to a boil. Reduce to light boil and cook for 50 minutes. Adjust seasoning to taste.
3. While vegetables and chickpeas continue to cook, add 4 cups water and salt to a 2-qt. pot and bring to a boil.
4. In a frying pan heat the remaining Tbsp of olive oil. Add quinoa; stir quinoa continuously to toast (about 10 minutes). Add to boiling water, cover and simmer 15 to 20 minutes.
5. Remove from heat. Allow to sit for 5 to 10 minutes. Gently mix vegetable/chickpea mixture. Cover pot, and allow to rest for another 5 to 10 minutes.
6. Serve by placing a large mound of quinoa on each individual plate. Flatten the mound in the center and fill with vegetables/chickpea mixture.
7. Serve with extra stock from the vegetable mixture if desired.



Eggplant Curry

Servings: 6


Nutrition Information:
Calories: 310
Protein: 9g
Carbs: 52 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 450 mg
Fiber: 4 g

Ingredients

* 2 Tbsp peanut oil
* 1 Tbsp mustard seeds
* 2 Tbsp sesame seeds
* 2 tsp ground cumin
* 1 1/2 cups chopped onion
* 1 1/2 tsp salt
* 2 tsp, turmeric
* 1/4 tsp, cayenne pepper (can add more if you like hot foods)
* 2 medium eggplants (7 - 8 inches long, 4 inches in diameter) cut into 1 inch cubes water as needed
* 2 cups frozen or fresh green peas
* 1 small bunch fresh cilantro, minced

Instructions

1. Heat oil over medium heat in a very large and deep skillet or Dutch oven. Add mustard and sesame seeds, and cumin.
2. Sauté 5 minutes. Add onion, salt, turmeric, and cayenne. Cook stirring occasionally for 8 - 10 minutes or until onions are translucent.
3. Add eggplant. Cook covered stirring regularly, bringing bottom layer of eggplant to the top. Cook for 15 - 20 minutes or until eggplant is soft.
4. You may have to add a little water if mixture gets too dry. Steam peas until they are just tender and bright green. Serve the curry mixture over rice, topped with peas and fresh minced cilantro.



Fattoush - Lebanese Bread Salad

Servings: 4



Nutrition Information:
Calories: 126
Protein: 4g
Carbs: 20 g
Fat: 5 g
Saturated Fat: 1 g
Sodium: 109 mg
Fiber: 4 g
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Ingredients

* Nonfat cooking spray
* 2 whole wheat pita bread rounds
* 1/2 head romaine lettuce, shredded
* 1 large cucumber, cubed
* 15 cherry tomatoes, halved
* 4 tablespoons fresh Italian parsley, chopped
* 2 tablespoons fresh mint, minced
* Dressing ingredients:
* 1 tablespoon olive oil
* 1/4 cup or more fresh-squeezed lemon juice
* 1 clove garlic, chopped
* Salt and pepper, to taste (optional)

Instructions

1. Preheat oven to 350º. Cut the pita bread in half then separate the layers. Lightly spray with nonfat cooking spray then place on a baking sheet and bake for about 7-8 minutes or until golden brown.
2. Remove from oven then break the bread into bite-sized pieces and set aside.
3. In a small bowl, whisk together all dressing ingredients and set aside.
4. In a medium bowl, add the romaine, cucumber, tomatoes, parsley, and mint. Lightly toss to combine.
5. Drizzle the dressing over the salad and toss until well-coated. Add the bread pieces and toss until combined then serve.

Moroccan Chicken

Servings: 4



Nutrition Information:
Calories: 280
Protein: 28g
Carbs: 14 g
Fat: 11 g
Saturated Fat: 2 g
Sodium: 294 mg
Fiber: 2 g
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Ingredients

* 1 tablespoon olive oil
* 1/4 cup chopped almonds
* 2 cloves garlic, minced
* 8 chicken thighs, skinned and boned
* 1 cup bottled salsa
* 1/4 cup water
* 2 tablespoons dried currants
* 1 tablespoon honey
* 3/4 teaspoon ground cumin
* 1/2 teaspoon cinnamon

Instructions

1. Heat oil in skillet over medium high heat until hot. Add almonds and cook until golden brown. Remove with slotted spoon and set aside.
2. Add garlic and chicken to same skillet that almonds were cooked in. Saute, turning once, for 5 minutes or until browned.
3. Mix together salsa, water, currants, honey, cumin and cinnamon. Add mixture to chicken and stir well. Reduce heat to medium, cover and cook. Stir and baste occasionally for 20 minutes. Add more water if necessary.
4. Top with chopped almonds. Try serving over 1/2 - 1 cup whole wheat couscous or brown rice.


Moroccan Lentil Salad

Servings: 4

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Nutrition Information:
Calories: 340
Protein: 12g
Carbs: 48 g
Fat: 8 g
Saturated Fat: 3 g
Sodium: 270 mg
Fiber: 11 g
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Ingredients

* 1-1/4 cups uncooked lentils
* 2-1/2 cups water
* 3 Tbsp lemon juice
* 1-1/2 Tbsp olive oil
* 1/2 tsp thyme
* 1/2 tsp mint flakes
* 1/4 tsp salt
* 1/8 tsp black pepper
* 1 garlic clove
* 1 1/2 cups quartered cherry tomatoes
* 1 cup diced cucumber
* 1/2 cup crumbled feta cheese
* 1 cup thinly sliced celery
* 4 cups romaine lettuce leaves

Instructions

1. Place lentils and water in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well, and set aside.
2. Combine lemon juice, olive oil, thyme, mint, salt, pepper, and garlic in a medium bowl; stir with a wire whisk until blended.
3. Add lentils, tomatoes, cucumber, cheese, and celery to dressing mixture; toss gently to coat. Serve on plates lined with romaine lettuce.



Herbed Parmesan Couscous

Servings: 4

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Nutrition Information:
Calories: 120
Protein: 5g
Carbs: 23 g
Fat: 1 g
Saturated Fat: 0 g
Sodium: 97 mg
Fiber: 4 g
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Ingredients

* ½ cup uncooked whole wheat couscous
* ½ cup low sodium vegetable broth
* 2 tablespoons chopped fresh basil
* 2 tablespoons chopped fresh Italian parsley
* 2 tbsp grated Parmesan cheese

Instructions

1. Prepare couscous according to package directions using broth.
2. Transfer to a bowl and toss with herbs and parmesan.


Red Lentil Dahl

Servings: 4


Nutrition Information:
Calories: 304
Protein: 10g
Carbs: 56 g
Fat: 5 g
Saturated Fat: 1 g
Sodium: 224 mg
Fiber: 7 g
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Ingredients

* 1 cup orange-red lentils
* 1 tablespoon olive oil
* 1 onion
* 1 tomato
* 1-2 tablespoon fresh ginger, grated
* 3 cloves garlic, crushed
* 1 teaspoon cumin
* 1 teaspoon coriander
* 1/2 teaspoon tumeric powder
* 1/2 teaspoon chili powder
* 2-3 cups water
* 1 vegetable bouillon cube

Instructions

1. Add olive oil to heated nonstick skillet. Saute onions until softened. Add garlic, tomatoes, ginger and spices.
2. Add lentils, 2-3 cups water and bouillon cube. Cook until thick (for approximately 30-45 minutes).
3. Serve over brown rice.


Spiced Chai Tea Latte

Servings: 4



Nutrition Information:
Calories: 95
Protein: 4g
Carbs: 15 g
Fat: 2 g
Saturated Fat: 1 g
Sodium: 67 mg
Fiber: 0 g
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Ingredients

* 2 cups water
* 4 tea bags, black tea
* 2 cups 2% milk
* 2 tablespoons honey
* 2 slices fresh ginger, cut into 1 1/2 inch slices
* 1/2 teaspoon ground cardamom
* 1/2 teaspoon ground nutmeg
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon allspice

Instructions

1. In a saucepan, bring water to a boil. Add tea bags, reduce heat and simmer for 2 minutes. Remove tea bags.
2. Add remaining ingredients to tea and bring to a boil. Reduce heat and simmer for 5 minutes.
3. Strain and serve hot.


Tortillas with Cucumbers, Eggplant, and Minted Yogurt - Dietitian's Choice Recipe
Rate: AverageRate: AverageRate: AverageRate: AverageRate: Average
Servings: 4 Category: Sandwich (171 ratings)

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Nutrition Information:
Calories: 303
Protein: 9g
Carbs: 42 g
Fat: 12 g
Saturated Fat: 2 g
Sodium: 292 mg
Fiber: 6 g
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Ingredients

* 4 tablespoons olive or vegetable oil
* 1 medium eggplant, thinly sliced
* Small handful of fresh mint, chopped
* Small handful of cilantro, chopped
* 2 tablespoons chives, chopped
* 1 green chili, seeded and thinly sliced
* 7 oz plain, lowfat yogurt
* 2 tablespoons mayonnaise
* 2 large, flour tortillas (try whole wheat)
* Salt and pepper to taste
* Paprika to garnish

Instructions

1. Heat the oil in a frying pan. Add the eggplant and sauté for about 10 minutes or until golden brown. Drain and set aside to cool.
2. In a medium sized bowl, mix mint, cilantro, chives, chili, yogurt and mayonnaise. Season with salt and pepper to taste.
3. Arrange the eggplant slices over the tortillas.
4. Spread yogurt sauce evenly over eggplant.
5. Arrange cucumber slices on top of sauce.
6. Roll up each tortilla and sprinkle paprika to garnish and serve.


Vegetable Curry

Servings: 8


Nutrition Information:
Calories: 150
Protein: 6g
Carbs: 22 g
Fat: 4 g
Saturated Fat: 2 g
Sodium: 180 mg
Fiber: 5 g
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Ingredients

* 2 lbs mixed vegetables (french beans, carrots, peas, potatoes and cauliflower)
* 2 onions chopped
* 10 mild red chilies
* 10 tsp poppy seeds
* 7 cloves garlic
* 1/2 tsp tumeric
* 1 inch piece fresh ginger root, grated
* 3 tsp melted butter
* 1/2 tsp curry powder
* 7 oz plain yogurt
* 3 Tbsp whipped cream
* 1 tsp sugar
* Salt to taste

Instructions

1. Prepare and cook the mixed vegetables according to their type, breaking or cutting large ones into bite sized pieces.
2. Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger to a paste.
3. Melt butter in a heavy based saucepan. Add the paste and cook for 3 to 4 minutes. Stir in the curry powder and cook for a further few minutes.
4. Then add the vegetables and water. Bring to the boil and cook for a few minutes.
5. Stir in the yogurt, cream, sugar and salt. Serve warm over rice or with pita bread.