Papaya, cabbage, and bell peppers make a low cal, low carb stir fry with an Indian flavor. This dish is diabetic-friendly and delicious.
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
I adapted this recipe from a Diabetic cookbook I picked up in India during a recent trip.
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|Serving Size: 1 Serving (82g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 18 (42%)|
|Amt Per Serving||% DV|
|Total Fat 2g||3 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 1.2g|
|Polyunsanturated Fat 0.5g|
|Cholesterol 0mg||0 %|
|Sodium 6mg||0 %|
|Potassium 178.2mg||5 %|
|Total Carbohydrate 6.2g||2 %|
|Dietary Fiber 1.7g||7 %|
|Sugars, other 4.4g|
|Protein 0.9g||1 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 43
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