Recipes For SuccessChef Dave’s International Cuisine
Welcome to Chef Dave’s international cuisine! There are so many great ethnic foods and recipes out there to enjoy I thought it might be fun to spice things up with my monthly recipes. Each month I’ll be providing recipes for a dinner menu. Occasionally the recipes may be a little higher in fat, sugar, or sodium than my usual recipes, but we have worked to make them as healthy as possible without losing the wonderful flavors of the dish. Come on and start your trip around the world! First stop is India. Indian cuisine is bold in flavor and may introduce you to many spices and combinations of food that you typically wouldn’t try. In the Indian culture, food plays an important role and in some cases, can take many hours to prepare. These recipes are traditional recipes, but less time consuming then what you may find in popular cook books.
Some of these spices may be foreign to you but most large grocery store chains will carry them. If not, check a health food store or look in your community for a locally Indian owned market. Don’t be afraid to step out of your comfort zone, you only live once and you may find a new favorite dish.
These recipes make a larger quantity because most Indian cooking requires simmering and longer cook times. Smaller quantities simply would dry out or burn in the pan when cooking so it won’t work well to try and cut them in half.
Indian Dinner
Soup
Daal
Salad
Indian Tomato and Fruit Salad
Entrée
Lamb Vindaloo with Banana Chutney
Dessert
Bread Pudding
Daal
Serves 8
Serving size: ½ cup
Serving size: ½ cup
Ingredients
1 cup lentils
7 cups water
1 tsp salt
¼ tsp cayenne pepper
¼ tsp turmeric powder
¼ tsp cumin powder
¼ tsp coriander powder
1 tsp sugar
1 tbsp canola oil
¼ tsp black mustard seeds
1 garlic clove, chopped
Directions
1. Soak the lentils in 4 cups of water for 2 hours then rinse and drain.
2. In a medium pot boil 3 cups water and salt.
3. Add the lentils; cover the pan and cook over medium high heat for 30 minutes being sure to stir occasionally.
4. Add cayenne, turmeric, cumin, coriander, and sugar.
5. Stir well and bring to a light simmer and keep uncovered.
6. In a small pan sauté over low heat add oil.
7. When oil is heated add the mustard seeds and chopped garlic and sauté for 30 seconds.
8. Add the oil mixture to the simmering pot of daal.
9. Immediately cover the pot and keep covered for 2 min.
10. Serve.
Chef Note: This dish freezes well in an airtight container.
Per serving
100 calories, 7 g protein, 3 g fat (0 g saturated), 0 mg cholesterol, 15 g carbohydrate, 4 g fiber, 1 g sugar, 300 mg sodium
Indian Tomato and Fruit Salad
Serves 8
Serving size: ½ cup
Ingredients
2 cups shredded cabbage
½ cup chopped onion
1 cup chopped, peeled cucumber
½ cup chopped carrots
1 guava, peeled and chopped
1 small apple, peeled and chopped
1 large tomato chopped
2 tsp lemon juice
½ tsp salt to taste
1 tsp Chaat masala to taste (this is a spice mix)
Directions
1. Place all ingredients into a medium mixing bowl and mix well.
2. Chill and serve.
Chef Note: Chaat masala can be purchased in the ethnic section of your grocery store.
Per serving
30 calories, 1 g protein, 0 g fat (0 g saturated), 0 mg cholesterol, 7 g carbohydrate, 2 g fiber, 4 g sugar, 160 mg sodium
Per serving
30 calories, 1 g protein, 0 g fat (0 g saturated), 0 mg cholesterol, 7 g carbohydrate, 2 g fiber, 4 g sugar, 160 mg sodium
Lamb Vindaloo
Serves 8
Serving size: 4 oz
Serving size: 4 oz
Ingredients
2 pounds boneless loin of lamb cut into 1 inch cubes
3 tbsp cider vinegar
2 tsp tamarind
salt to taste
1 tbsp canola oil
1 large white onion, quartered
6 garlic cloves
2 tbsp fresh ginger root, chopped
2 tbsp canola oil
2 cups onions, thinly sliced
1 tsp ground cumin
1 tsp ground mustard
2 tsp turmeric
1/2 tsp cayenne pepper
3 tsp paprika
1 tsp ground cinnamon
hot water
Directions
1. Cut lamb into 3/4 inch cubes.
2. Place lamb in a nonmetallic bowl with the vinegar, tamarind and salt.
3. Marinade in refrigerator for at least 8 hours.
4. Put 1 tbsp oil, onion, garlic and ginger in a food processor and puree.
5. In large skillet heat 2 tbsp oil over medium-high heat.
6. Add sliced onions and sauté until they are caramel brown, stirring constantly to avoid burning.
7. Add the puree. Reduce the heat and add cumin, mustard, turmeric, red pepper, paprika, and cinnamon.
8. When the spices begin to sizzle and turn dark (about 15 seconds), add the lamb; reserve the marinade. Cook lamb until slightly seared (about 10 minutes).
9. Add water to the marinade to make 2 1/2 cups liquid; add to pan and bring to a boil, then lower the heat and simmer, partially covered, until meat is very tender (about 30 minutes).
Chef Note: This dish freezes well in an airtight container.
Per serving
240 calories, 25 g protein, 13 g fat (4 g saturated), 75 mg cholesterol, 6 g carbohydrate, 1 g fiber, 2 g sugar, 90 mg sodium
Banana Chutney
Serves 12
Serving size: 2 tbsp
Ingredients
6 ripe bananas, cut into small slices
¾ cup cider vinegar
½ cup of sugar
1 tsp salt
⅛ tsp cinnamon
¼ tsp ground cloves
2 big cardamoms pods
½ tsp crushed red pepper
4 tsp raisins 4 tsp sliced almonds
Directions
1. In a small pot over medium heat add bananas and vinegar and bring to simmer. Stirring constantly cook until banana mixture is pulp-like.
2. Stir in sugar and let simmer 1 minute or until sugar dissolves.
3. Remove from heat and add the remaining ingredients and mix well.
4. Refrigerate until chilled.
5. Serve.
Chef Note: This will keep refrigerated for up to 5 days. Leave the cardamom pods in the chutney to bring out the flavor but do not eat them.
Per serving
80 calories, 1 g protein, 1 g fat (0 g saturated), 0 mg cholesterol, 21 g carbohydrate, 2 g fiber, 14 g sugar, 200 mg sodium
Bread Pudding
Serves 8
Serving size: 1 piece
Ingredients
4 slices whole wheat bread
2 tbsp unsalted butter
2 cups of evaporated skim milk
3 tbsp sugar
2 cardamom pods
¼ cup chopped almonds
Directions
1. Remove the crust from the bread.
2. Cut the slices diagonally into half.
3. In a medium sauté pan over medium high heat add butter.
4. When butter is melted add bread and toast on both side until golden brown
5. Place bread into a 8 inch x 8 inch baking dish so when you pour the milk mixture over the bread, the bread will soak up the milk evenly.
6. In a small pot over medium heat add evaporated milk, sugar, and cardamom pods; cook for 10 minutes. Be sure to stir constantly to keep the milk from scorching.
7. Remove cardamom pods.
8. Pour milk mixture over bread and sprinkle with almonds.
9. Serve immediately.
Per serving
140 calories, 7 g protein, 5 g fat (2 g saturated), 10 mg cholesterol, 18 g carbohydrate, 1 g fiber, 12 g sugar, 150 mg sodium
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