Healthy Indian Stir Fry

Healthy Indian Stir Fry

Ready in 30 minutes
2 review(s) averaging 3. 50% would make again

Top-ranked recipe named "Healthy Indian Stir Fry"

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Papaya, cabbage, and bell peppers make a low cal, low carb stir fry with an Indian flavor. This dish is diabetic-friendly and delicious.


Ingredients

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

Original recipe makes 4 Servings

Servings  

Preparation

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

Notes

I adapted this recipe from a Diabetic cookbook I picked up in India during a recent trip.

Credits

Added on Award Medal
Verified by stevemur
Calories Per Serving: 43 Get detailed nutrition information, including line-by-line nutrition insights?  Try BigOven Pro for Free for 14 days!

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bryceb04 3 years ago
I adapted this recipe from a Diebetic cookbook I picked up in India dring a recent trip. [I posted this recipe.]
promfh 8 years ago
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