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NCHPAD - Building Healthy Inclusive Communities

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Southwest Asian Cuisine


Tandoori Chicken

Recipe from:  https://wintermonroe.wordpress.com/2012/02/29/tandoori-chicken-with-cilantro-yogurt-sauce/
Makes 4 servings

Nutrition Facts
Servings 4.0
Amount per serving
Calories 345 % Daily Value *
Total Fat 10g 16%
Saturated Fat 2g 8%
Monounsaturated Fat 5g
Polyunsaturated Fat 1g
Trans Fat 0g
Cholesterol 165mg 55%
Sodium 844mg 35%
Potassium 180mg 5%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 6%
Sugars 2g  
Protein 59g 119%
Vitamin A 29%
Vitamin C 17%
Calcium 3%
Iron 22%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Ingredients

  • 8 skinless, boneless chicken thighs (about 2 1/2 pounds)
  • Juice of 1 lemon
  • Kosher salt
  • 1/2 cup plus 2 Tbsp fat-free plain Greek yogurt
  • 1 Tbsp vegetable oil
  • 1/2 small red onion, roughly chopped
  • 3 cloves garlic, smashed
  • 1 2-inch piece ginger, peeled and roughly chopped
  • 4 tsp tomato paste
  • 2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1 3/4 tsp hot paprika
  • 2 Tbsp chopped fresh cilantro

Directions

  1. Preheat the broiler. Make shallow cuts in the chicken thighs with a sharp knife. Toss the chicken with the lemon juice and one and one-half teaspoons salt in a large bowl.
  2. Pulse two tablespoons yogurt, vegetable oil, onion, garlic, ginger, tomato paste, coriander, cumin, one and one-half teaspoons paprika and one-half teaspoon salt in a food processor to make a paste. Toss the chicken in the mixture and let marinate 15 minutes.
  3. Place the chicken on a foil-lined broiler pan. Broil, turning once, five to six minutes per side, until slightly charred and a thermometer inserted into the center registers 165 degrees F.
  4. Meanwhile, combine the remaining one-half cup yogurt and one-quarter teaspoon paprika, the cilantro and a pinch of salt in a bowl.

Chickpea Daal

Recipe modified from:  http://www.food.com/recipe/chickpea-daal-indian-24351
Makes 10-12 servings

Nutrition Facts
Servings 10.0
Amount per serving
Calories 150 % Daily Value *
Total Fat 4g 7%
Saturated Fat 2g 11%
Monounsaturated Fat 1g
Polyunsaturated Fat 1g
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 444mg 18%
Potassium 737mg 21%
Total Carbohydrate 24g 8%
Dietary Fiber 4g 17%
Sugars 5g  
Protein 5g 10%
Vitamin A 16%
Vitamin C 25%
Calcium 5%
Iron 19%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Ingredients

  • 2  cups chickpeas (not canned)
  • 1 1⁄2 tsp salt
  • 1 1⁄2 large chopped onions
  • 10 garlic cloves
  • 3 Tbsp butter
  • 1 inch chopped ginger (finely chopped or put in food processor)
  • 2 chopped tomatoes, skins removed (to be processed in 1/2 tomato portions at a time)
  • 1 green onion, chopped
  • 1/4 (6 oz.) can tomato paste
  • 2 small potatoes, cut into chunks
  • 2 tsp chana masala (optional)
  • 1 tsp dry crushed red pepper
  • 2 Tbsp garam masala (found in Indian stores or ethnic food section)
  • 1 tsp turmeric
  • Water

Directions

  1. If using dried chickpeas, wash chickpeas in water. Put chickpeas in fresh water with salt, two parts water to one part chickpeas. Leave overnight to soak. Put chickpeas (with water they were soaked in) into a large pot. Top up water to maintain two parts water to one part chickpea ratio if necessary. Bring water to a boil. Cover and turn down to medium (level five) heat. Skim off any white foam. Leave to simmer until chickpeas are tender, usually two to three hours. Take off heat.
  2. In a large pot, sauté onions and garlic on high heat, then turn down to medium-high heat. When onions are thoroughly transparent put in ginger. Continue to sauté until mixture is sticking to bottom and brown bits are evident.
  3. Put onion mixture in a food processor and mix (not steadily) until smooth. Process tomato, one-half tomato portions at a time.
  4. Put mixture back into large pot and add green onion. Place over medium-high heat. When mixture starts to bubble add tomato paste. Stir for one to two minutes until butter is released and mixture does not stick to pot.
  5. Add in potatoes and chana masala. Reduce heat to medium.
  6. Put in chickpeas with a slotted spoon. Water is NOT put in, but put aside for later. Mix for about two minutes Add in red pepper and masala. Mix for two more minutes.
  7. Add water or canned juice from chickpeas. Additional water can be added to give mixture a watery consistency (mixture should not be too thick-looking initially, as mixture will reduce; usually you can add in another cup of water).
  8. Add turmeric and bring mixture to a boil, then reduce heat to medium. Cover partially and mix occasionally.
  9. Once potatoes are tender, the daal is done. This daal is typically eaten with Indian bread - naan or chapati.
  10. If you are unable to find garam masala, the following can be used:  one-half teaspoon ground cumin, one-half teaspoon paprika, one-quarter teaspoon ground cinnamon, one-quarter teaspoon cayenne, one-quarter teaspoon cracked dried bay leaves, and one-eighth teaspoon ground cloves.

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