Eggplant-Shallot Stew - 10g Carbs, 4g Fiber
From: EatingWell - Winter 2004
This simple combination of coarsely mashed eggplant and shallots
makes a quick vegetarian side dish or main dish.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Heart healthy | Healthy weight
| Gluten free
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 6
Serving Size: generous 1/2 cup each
1 Tbsp canola oil
1 Tbsp coriander seeds
1 dried red chile, such as Thai, cayenne or chile de arbol
1 tsp tamarind concentrate OR juice of 1 large lime
1 cup water
1 tsp black or yellow mustard seed
1 1/2 lb eggplant, peeled and cut into 1/2-inch cubes (6 cups)
1 cup thinly sliced shallots, (about 3 large)
1/2 tsp salt
2 Tbsp finely chopped fresh cilantro
Heat oil in a large saucepan over medium-high heat; add coriander seeds
and chile; toast until the coriander turns reddish brown and the chile
is slightly blackened, about 30 seconds. With a slotted spoon, transfer
spices to a plate to cool. Grind in spice grinder or mortar and pestle
until the mixture is the texture of coarsely ground black pepper.
Dissolve tamarind concentrate (or lime juice) in water. Reheat the oil
over medium-high heat; add mustard seeds. When the seeds begin to pop,
cover the pan. As soon as the popping stops, add eggplant and shallots;
cook, stirring constantly, for 1 minute. Add the tamarind (or lime
juice) mixture, salt and the ground spices; bring to a boil. Reduce
heat to medium-low, cover and simmer until the eggplant is fork-tender,
3 to 5 minutes. Coarsely mash the stew with a potato masher. Sprinkle
with cilantro and serve.
Servings: 6
Serving Size: generous 1/2 cup each
Nutrition per Serving:
69 Calories, 3g Fat, 0g Sat, 2g Mono, 0mg Cholesterol, 2g Protein,
10g Carbs, 4g Fiber, 200mg Sodium, 297mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1/2 fat
