food
everyday special
Chili Seasoning Purée In a small bowl
combine 2 dried red
Kashmiri
mirch and
enough boiling water to cover. Let stand for
30 minutes; drain well. Remove stems and
seeds from peppers. In a food processor or
blender combine the drained chilli peppers, %
cup mutton broth, 5 pitted dried plums or
alubukhara,
and 1 fresh jalapeno chilli pepper,
seeded and chopped. Cover and process or
blend until smooth.
Each Serving
343 cal, 14 gm fat, 58 mgchol,
702 mg sodium, 38 gm carb, 7 gm fibre,
2 0
gm pro.
Spicy White Chili
prep
30 minutes
cook
20 minutes
IN G R ED IEN TS
2
cups chopped onions
4
cloves garlic, minced
2
tbsp olive oil
150 gm diced green chillies (use the large
green, mild
achaari
Indian variety)
3
tsp chilli powder
1
tsp dried oregano, crushed
Vs
tsp cayenne pepper
450 gm white kidney beans, rinsed, drained
or an equal quantity of soaked, cooked
and drained white
lobhiya
450 ml low-salt chicken broth either made
fresh or from low-salt chicken cubes
5
cups cubed cooked chicken
120 gm bland Cheddar cheese, shredded
PREPARATION
1. In a Dutch oven (or a heavy-bottomed pan
with a tight-fitting lid) cook onions and garlic
in hot oil over medium-high heat for 5 to
6 minutes, stirring often, until tender. Stir in
chillies, chilli powder, oregano, and cayenne;
cook for 1 minute. Mash beans; add all beans
and broth to the Dutch oven. Bring to
simmering. Cook, covered, 10 minutes.
2. Stir in chicken; cook about 10 minutes. Stir
in cheese until melted.
Makes 8 to 10 servings.
Each Serving
355 cal, 13gm fat, 82 mgchol,
694 mg sodium, 27 gm carb,
8
gm fibre,
41 gmpro.
Vegetarian Green Chili
It’s easy being green. This light and bright
chili is made with soya bean and spinach
simmered in a salsa verde-spiked broth.
Coriander and avocado round it off.
prep
25 minutes
cook
28 minutes
IN G R ED IEN TS
2
cups long grain rice
2
tbsp vegetable oil
1
bunch green onions, chopped (
V
2
cup)
6
cloves garlic, minced
2
large green sweet peppers, chopped
3
stalks celery, chopped
720 gm shelled frozen soya beans
150 gm chopped green chillies (use the large
green, mild
achaari
Indian variety)
3
cups vegetable broth or low-salt chicken
broth
500 gm jar salsa verde (green salsa)
6
cups fresh spinach
%
cup chopped fresh coriander
3
avocados, peeled, pitted and chopped
Plain low-fat yogurt or sour cream
(optional)
PREPARATION
1. Cook rice according to package directions;
set aside.
2. Meanwhile, in a Dutch oven (or a
heavy-bottomed pan with a tight-fitting lid)
cook and stir onions and garlic in hot oil for
2 minutes over medium-high heat. Add
ALL THE FIXIN’S
One of the best parts of having chili
is the stir-ins. Hot pepper sauce like
Tabasco, and sliced jalapenos give
the fire-lovers their spicy fix. Kids
can create just-right bowls with
shredded cheese and corn chips. Or
keep it light with a squeeze of lime
peppers and celery, cook 5 minutes, until
crisp-tender. Add soya bean and green chillies;
cook for 5 minutes. Add broth and salsa verde;
bring to boiling. Reduce heat and simmer,
covered for 15 minutes. Stir in spinach; cook
for about 1 minute, until wilted. Remove from
heat; stir in coriander and two avocados.
Top with remaining avocado and yogurt.
Serve it over rice.
Makes 8 servings.
Each Serving
413 cal, 16gm fat, 0 mgchol,
753 mg sodium, 56 gm carb, 11 gm fibre,
14 gmpro.
Harvest Chili
Chicken sausage pairs with tangy-sweet
cooked apples instead of that chili regular,
tomatoes. Serve over hot cooked polenta.
prep
30 minutes
cook
30 minutes
IN G R ED IEN TS
2
tbsp olive oil
600 gm cooked chicken sausage links, cut in
1-inch pieces
2
large red onions, chopped
3
cloves garlic, minced
1
large butternut squash or
kaddu,
peeled,
seeded, and cut in %-inch chunks (about
6 cups)
2
tsp chilli powder
Vs
tsp cayenne pepper
3
cups low-salt chicken broth
5
medium Granny Smith or green apples,
peeled, cored, and cut in %-inch slices
450 gm can pinto beans (
chitkabra rajma
),
rinsed, drained, and slightly mashed
1
tbsp snipped fresh sage or
tiny sage leaves
Golden Delicious or other apple,
cut in rings
PREPARATION
1. In a large Dutch oven (or a heavy-bottomed
pan with a tight-fitting lid), heat 1 tbsp oil
over medium-high. Add sausage; cook for 5 to
6 minutes, until browned; stir occasionally.
Remove with slotted spoon.
2. In same pan, cook onions and garlic for 2 to
3 minutes, stirring occasionally, until nearly
tender. Add squash; cook for 5 minutes. Stir in
chilli powder, 14 tsp salt, and cayenne; cook
for 1 minute. Return sausage to pan. Add
broth; bring to boiling, then reduce heat.
Simmer, covered, for 8 minutes.
3. Meanwhile, in large frying pan, heat
remaining oil over medium-high. Cook apples
for 4 to 5 minutes, stirring occasionally, until
light brown. Transfer apples along with beans
to chili. Simmer for 3 to 4 minutes, until
apples are tender. Top with sage and apple.
Makes 8 servings.
Each Serving
356 cal, 11 gm fat, 60 mgchol,
944 mg sodium, 48 gm carb,
8
gm fibre,
2 0
gm pro.
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