Tomato, Chickpea, Cauliflower and Tofu Curry

Olive oil spray
1 C chopped onion (medium)
1 T minced fresh ginger (powder OK in a pinch)
2 garlic clove, minced
3 t garam masala powder
1.5 t mustard powder
1/4 to 1/2 t ground red pepper
1 head of cauliflower, chopped small
1/2 C chicken low sodium broth
1 (28-ounce) can diced tomatoes, undrained
1 (8-ounce) can no-salt-added tomato sauce
1/2 cup light coconut milk
2 T chopped pickled jalapeƱo pepper
1/2 t ground turmeric
2 (15 1/2-ounce) cans chickpeas, rinsed and drained
1/2 package lite firm tofu, cut into small cubes
2 T dry white wine
1/4 C chopped fresh cilantro

Heat oil in a large nonstick skillet over medium heat. Add onion, ginger, and garlic; cook 5 minutes. Stir in garam masala, mustard and red pepper; cook 2 minutes stirring frequently. Add cauliflower and chicken broth. Cook for about 5-8 minutes. Add tomatoes (diced and sauce) and cook with lid on until cauliflower is tendar. Stir in coconut milk and remaining ingredients except tofu, wine and cilantro; bring to a boil. Add tofu and simmer. Add white wine. Take off heat and add cilantro.

6 servings (serving size: 1 cup)

Greatly modified from a Cooking Light Recipe

Original recipe: Calories 213; FAT 6.2g; FIBER 8.6g

Aromatic Rice with Peas

2 C basmati rice
2 cardamom pods (or 1-2 T ground)
1/4 t cumin seeds (or about 1 t ground)
1 cinnamon stick
4-6 black peppercorns
Bay leaf
Salt to taste
3 oz. shelled peas (or more. I've used defrosted baby peas with success)

Wash rice in a sieve until it runs clear. Pour 3 cups water in a saucepan and add the spices followed with the salt. Bring to a boil and then reduce heat. Add the rice and peas. Cover with a lid and cook until water absorbed and rice is done.

Yummy with Ginger and Lemon Chicken.

Ginger and Lemon Chicken

8 oz skinless chicken breast, cut into pieces
1/2 C non-fat yogurt
2 T lemon juice (or more)
2-3 t grated ginger
1 t (or more) dried crushed chilies
1-2 t coriander
1/2 t turmeric
2/3 C fromage blanc (can make your own yogurt cheese if cannot find)
1 T Canola oil
1 bay leaf
8-10 red and green pepper corns (or black)
2-3 cardamom pods (or powdered, about 1 T)
Chopped cilantro
Cherry tomatoes, halved
Extra grated ginger

In a medium mixing bowl, blend yogurt, lemon juice, ginger, red chilies, coriander, turmeric, salt to taste and fromage blanc. Heat oil in a frying pan with bay leaf, peppercorns and cardamom pods for about two minutes. Pour yogurt spice mixture in and cook about 1 minute more. Add chicken and cook until chicken is cooked through. Add some cilantro and heat for 1-2 minutes more. Serve garnished with more cilantro, tomatoes and ginger.

Good with an Indian style rice, recipe to come...

From: Healthy Indian Cooking

Cauliflower Soup with Low-fat Spiced Croutons

Very easy and yummy Indian-style taste!

1 head cauliflower, rough chopped
1 russet potato, peeled and rough chopped
1 medium onion, rough chopped
3-4 garlic cloves
4 shallots, rough chopped
1 C skim milk
8 C chicken stock
1 t cumin
White pepper
Juice of one lemon
4 hard-boiled eggs, chopped
Low-fat spiced croutons (below)
Cilantro, chopped

Spiced Croutons:
4 slices firm sour dough bread
1/2 to 1 t curry powder
1/2 t cumin
1/4 t turmeric
Olive oil spray
White pepper

Heat oven to 450. Cut bread into cubes. Place on baking sheet and bake until browned. In a bowl combine spices and oil. Add bread cubes and toss.


Add veggies to pot. Add milk, stock, cumin, white pepper, and salt to taste. Bring to a boil, reduce and cook until veggies are soft. Let cool and puree soup in blender. Add back to pot -- add lemon juice. Re-heat; ladle into bowls and sprinkle with chopped egg, croutons and chopped cilantro.

Modified from: Daniel Orr Real Food