diabeticcooking.comIndian Curry Stir-Fry
Makes 4 servings
This stir-fry departs from the typical bed of accompanying rice and instead nestles in the bowl of steamed acorn squash. Raita, a yogurt sauce, is typically served with Indian curry dishes. It's cool, sweet character is a complimentary contrast to the curry.
 
Ingredients
  Cucumber-Mint Raita (recipe follows)
2 small (about 4-inch diameter) acorn squash
  Nonstick cooking spray
1 medium onion, thinly sliced
1 tablespoon minced fresh ginger
1 medium red bell pepper, diced
1-1/2 teaspoons curry powder
4 cloves garlic, minced
12 ounces boneless skinless chicken thighs, ground
2 tablespoons chopped fresh cilantro
   
1. Prepare Cucumber-Mint Raita.
2. Cut squash in half through stem ends; discard seeds. Place squash halves cut sides down on plate; microwave on HIGH 10 to 12 minutes, or until tender when pierced. Cover; let stand 3 minutes or until ready to fill.
3. Spray large nonstick skillet with cooking spray; heat over high heat. Add onion and ginger; stir-fry 4 minutes or until onion is golden. Add bell pepper, curry powder and garlic; stir-fry 30 seconds or until fragrant. Add chicken; stir-fry 4 minutes or until chicken is browned and no longer pink in center. Remove from heat. Stir in cilantro. Spoon into squash halves. Serve with raita on side.
Cucumber-Mint Raita
Makes 1-1/4 cups
 
Ingredients
1 cup plain fat-free yogurt
1/2 cup diced cucumber
2 tablespoons minced fresh mint leaves
1 to 2 tablespoons lemon juice
1 to 3 teaspoons honey (optional)
   
1. Combine yogurt, cucumber and mint in small bowl. Stir in lemon juice and honey to taste.
Publications International, Ltd.
©Publications International, Ltd.
Nutrients per Serving
(1/4 of total recipe)
Calories 235
Calories from Fat 22 %
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 47 mg
Carbohydrate 29 g
Fiber 4 g
Protein 19 g
Sodium 95 mg
Dietary exchanges
1 Starch
2 Vegetable
2 Meat
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