Healthy Indian Stir Fry

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Healthy Indian Stir Fry Ingredients

2 teaspoons Oil	2 pinchs Asafoetida(hing)
1 cup Raw Papaya - thickly shredded	2 medium Serrano peppers - diced fine (chilli)
1 cup Cabbage - shredded	1/4 teaspoon Tumeric - (haldi)
1/2 cup Bell pepper - thinly sliced (capsicum)	1 teaspoon Lemon Juice
1/2 teaspoon Mustard seed (raj )	2 tablespoons Cilantro - chopped (coriander)

Instructions for Healthy Indian Stir Fry

NOTE: The Indian (Hindi) names for ingredients are shown in parentheses for your shopping convenience. Raw papaya actually refers to "green" or unripe papaya which can be difficult to find in U.S. markets. I use as un-ripe as I can find and add a bit of green mango powder (amchur) to add some additional "tart" flavor to the dish.

Heat the oil in a non-stick wok or pan. Add the mustard seeds and fry them for about 30 seconds until they start to crackle or "splutter". Add the asafoetida and serrano and cook for another 30 seconds. This helps develop the flavor in the dish.

Add all the other ingredients except the cilantro and stir-fry for 2-3 minutes on high heat. The cabbage should be wilted but not cooked to a "limp" stage.

Serve hot, garnished with cilantro.
I serve this on brown rice that has been cooked with a few lentils (pulao).

Makes four (1/2 cup) servings each containing an estimated:
Cals: 44, FatCals: 23, TotFat: 3g
SatFat: 0g, Polyfat: 1g, MonoFat: 2g
Chol: 0mg, Na: 4mg, K: 154mg
TotCarbs: 6g, Fiber: 4g, Sugars: 3g
NetCarbs: 4g, Protein: 1g

Adapted from recipe by: Mrs: Tarla Dalal, Mumbai, India


Main Ingredient: CabbageCuisine: Indian

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