India-Chicken Mangalorean - 7g Carbs, 1.7g Fiber:Diabetic Low Carbohydrate Recipe

2 garlic cloves

1 piece ginger root, 1 1/2"

2 1/2 teaspoons oil, divided

2 onions, cut in fine dice

2 tomatoes, chopped

1 cinnamon stick, 4" long, broken in half

6 cardamom pods

10 whole cloves

1/2 teaspoon cumin seeds

1/2 teaspoon ground coriander

1/2 teaspoon turmeric

1 1/2 teaspoons salt

2 pounds boneless skinless chicken thighs, cut 2" pieces

1/2 14 oz. can coconut milk

1/2 cup water

1 teaspoon black mustard seeds

4 to 5 small dried red chiles

15 to 20 fresh curry leaves

Combine the garlic and ginger with about 1 tablespoon of water in a small food processor and process to a paste. Set aside.

Heat 1 teaspoon of oil in a Dutch oven over medium-high heat. Add the onions, tomatoes, garlic and ginger paste, cinnamon stick, cardamom pods, cloves, cumin seeds, coriander, turmeric and salt. Cook 10 minutes, stirring occasionally.

Add the chicken and stir to mix with the spices. Cook 15 minutes uncovered, stirring occasionally, then cover and cook 5 minutes. Add the coconut milk and water. Cover and cook 10 minutes.

Meanwhile, heat the remaining 1 1/2 teaspoons of oil in a skillet over high heat until very hot. Add the mustard seeds (be careful, they'll pop out of the skillet), chiles and curry leaves. The oil should be hot enough so the curry leaves crackle and turn black right away; the chiles should also turn black. Cook no more than 3 minutes. Pour this mixture into the chicken. Simmer 5 minutes longer.

Makes 6 servings.

Calories 320, Fat 20 g. Carbs 7 g, Sodium 692 mg, Fiber 1.7 g.

Chicken

nonveg

Diabetic Low Carbohydrate Recipe

Sunday, March 22, 2009

India-Chicken Mangalorean - 7g Carbs, 1.7g Fiber

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