Everyday Stir-Fry (Sabji) - 17g Carbs, 6g Fiber, 5g Sugar
From: The Washington Post - Adapted from Arneson's "Everyday Indian"
(Whitecap, 2009).
I'm not sure which aspect of this week's meal I like better: the
filling, healthful crunch of vegetables with Indian spice or the
story of the woman behind it.
When Bal Arneson came to Vancouver, B.C., from southern India about
16 years ago, she spoke almost no English and had little money. Her
arranged marriage quickly dissolved into divorce, and she was pregnant.
But she knew how to cook quickly and cheaply, because that's what girls
in her small village of Tibbi were trained to do. So she went back to
school and started teaching cooking classes eight years ago.
Today, the 35-year-old still lives in Vancouver and teaches folks how
to cook. She has a master's degree in education and designs programs
for students with learning disabilities. She has remarried, has two
children and has written a cookbook -- her first -- that has become
a national bestseller in Canada. It's lovely (of course, she did the
styling for it) and features accessible ingredients; "it's full of
what we ate in my village," she says. Many of her cooking-class students
became recipe testers for the book.
Arneson looks and sounds like the next food television "it" girl. (Are
you listening, Food Network? Martha?) In fact, she's hosting a weekly
show on the country's Global BC TV called "Friday Cook With Bal Arneson."
Its focus is not just Indian but "healthy, quick and aromatic," she says,
like the papaya chicken she recently made on camera in nine minutes.
Arneson even offers wine pairing suggestions.
For this dish, she recommends a nice, cold Riesling. If you'd like to
pump up the protein, add 12 ounces of cooked, diced chicken breast when
the tomato goes in, making sure the meat is heated through before
serving. Serve with rice or noodles.
Arneson's Web site is www.spicegoddess.com
Course: Main Course
Features: Meatless, Fast, Healthy
Servings: 4
2-inch piece ginger root
1 large onion
1 lb green beans
1 lb Chinese or Napa cabbage
1 medium plum tomato
1 small green chili pepper (serrano or bird's-eye)
2 Tbsp grapeseed oil
1 Tbsp store-bought or homemade garam masala (see NOTE)
1/2 to 1 tsp salt
1 Tbsp flaxseed, for garnish (optional)
Peel, then finely grate the ginger to yield 2 tablespoons. Cut the
onion into small dice (about 1 1/2 cups). Trim the beans and cut
into 1/2-inch or 1-inch pieces (3 1/2 to 4 cups). Core, then cut
the cabbage into 2-inch chunks. Cut the tomato into 1/2-inch or
1-inch chunks (1/2 to 3/4 cup). Stem, seed and mince the chili
pepper; use as much as you would like.
Combine the oil, ginger and onion in a wok or large nonstick skillet
over medium-high heat; cook for about 6 minutes, stirring often, then
add the tomato, chili pepper (to taste), garam masala and salt. Stir-fry
for 3 minutes until the vegetables are evenly colored and just beginning
to soften, then add the green beans and reduce the heat to medium.
Stir-fry for 4 minutes or until the beans are just tender.
Add the cabbage and stir-fry for 2 minutes, then turn off the heat
and cover. Let sit for 2 or 3 minutes.
Divide among individual plates; sprinkle a little flaxseed over
each portion, if desired. Serve warm.
NOTE:
To make your own garam masala, preheat the oven to 325 degrees. Combine
1/2 cup coriander seeds, 1/2 cup cumin seeds, 1/4 cup dried curry leaves
(available at Indian markets; if you can't find them, throw fresh or
frozen curry leaves into the stir-fry instead), 1/4 cup whole black
peppercorns, 3 whole cloves, 2 black cardamom pods, two 3-inch-long
cinnamon sticks and 2 bay leaves on a rimmed baking sheet. Bake for
15 minutes, then let cool. Transfer to a designated spice grinder and
process to a fine powder. Store in an airtight container for up to
3 months.
Servings: 4
Nutrition per Serving:
138 Calories, 7g Fat, 1g Saturated Fat, 0mg Cholesterol, 374mg Sodium,
17g Carbs, 6g Dietary Fiber, 5g Sugar, 5g Protein
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