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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Wagner, Beethoven and Hendrix might have chanced the Vindaloo but Mozart, Debussy and John Denver were probably Korma or, perhaps, Dhansak guys on a daring night. Got the picture? See you in Curry Heaven."
-Ian Anderson, Lead singer for Jethro Tull

The refrigerator light goes on...

I love Indian food and this dish is so easy. It is a single pot and all of about ten minutes prep and active cooking time. For all its simplicity, this recipe is full of flavor and at the same time is so great for you. Full of fiber but less than 500 mg sodium in a serving, this is the perfect weeknight meal.

If you like your food spicier, add a bit more cayenne pepper. This version is a bit toned down, so don't hesitate to add more, 1/8 teaspoon at a time.

Ginger Root

The gnarly looking root comes from a plant grown in subtropical and tropical areas (most ginger in U.S. markets comes from Jamaica).

Higher quality young ginger roots are harvested in the spring and are more readily available in specialty or Asian markets. It has a thin, light tan skin and has a less woody texture than the more common mature ginger root. The trade off is that mature ginger is available in most supermarkets today.

The tougher skin of older root must be peeled off completely. Smooth skin that appears slightly moist is a sign of freshness. Ginger root will only keep for at most 2 weeks in the fridge and you can tell it's not fresh when the skin begins to wrinkle. It does freeze but with it being widely available it's best to just buy the amount that you will need for a particular recipe.


 

Chicken Vindaloo



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers.

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Cucumbers & Dill in Sour Cream or Cucumbers in Yogurt with Mint

1 large white onion (chopped)
1 15 ounce can no salt added diced tomatoes
1 Tbsp white wine vinegar
4 cloves garlic
2 tsp fresh ginger (minced)
1 tsp garam masala
1 tsp turmeric
1/2 tsp ground cumin
1/4 tsp ground cinnamon
1/8 tsp cayenne pepper
1/2 tsp salt
fresh ground black pepper (to taste)
1 Tbsp olive oil
1 lbs boneless skinless chicken thighs
1 1/2 lb yukon gold potatoes (1 inch cubes, skin left on)
4 Tbsp fresh cilantro leaves
1 1/2 cups water

Place the onion, tomatoes, vinegar, garlic, ginger, garam masala, turmeric, cumin, cinnamon, cayenne, salt and pepper in a blender or food processor and process until smooth.

Place the olive oil in a large skillet over medium high heat. Add the chicken and cook until well browned on all sides. Add the potatoes and cook for about two minutes, stirring frequently. Add the sauce to the pan and stir. Add the water. Reduce the heat to low until the pot is simmering. Cook, stirring occasionally, until the chicken and the potatoes are tender (about 40 minutes). Sprinkle the cilantro over the top just before serving.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 364 Calories from Fat 74
  % Daily Value
Total Fat 8g 13%
    Saturated Fat 2g 9%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 93mg 31%
Sodium 413mg 17%
Total Carbohydrates 47g 16%
    Dietary Fiber 7g 28%
    Sugars 8g  
Protein 28g  
Vitamin A 6% Vitamin C 86%
Calcium 10% Iron 23%
Vitamin K 15 mcg Potassium 1351 mg
Magnesium 92 mg