Red Lentil Dahl (Low Calorie and Low Fat or Not) - Food and Drink ...

This recipe is delicious, healthy, cheap and low calorie. It was given to us by our delightful Sikh friend after she cooked it for us one evening. I have made a couple of healthy changes to the recipe altering and lowering the fat and salt content. I have also put the original amounts of butter and salt in brackets for those of you who want to try the original. Serve with a green salad and your favourite rice. Basmati is good. Brown rice is higher in fibre and vitamins. Pilau rice is scrumptious but not low fat or low calories. Below you can see how to make your boiled rice tasty and how to make a good mint and yoghurt sauce to serve with your meal.

Ingredients

• 2 medium onions ? finely chopped
• 1/2 oz olive or rapeseed oil or up to 100 sprays of 1 calorie/spray oil (3oz butter in the original recipe)
• 3 green chillies ? chopped
• 3 garlic cloves ? crushed
• approximately 1 inch cube of fresh ginger ? peeled and grated
• 1 tin (400ml) chopped tomatoes
• 1/2 teaspoon chili powder
• 1 teaspoon garam masala
• 1 teaspoon tandoori masala
• 1 teaspoon turmeric powder
• 1 teaspoon low sodium salt ? it has more potassium chloride than sodium chloride (or 1 teaspoon regular salt in the original recipe)
• 2 cups of red lentils ? washed
• 4 cups of water
• a sprig of finely chopped fresh coriander (cilantro)

Method

1. To a large (preferably) non-stick saucepan add the following: onions, oil/butter, garlic, ginger and green chillies.
2. Cook on a low heat until the onions are golden brown (15-20 minutes).
3. Add the tomatoes and stir for 2 minutes.
4. Add all the remaining spices except the fresh coriander (cilantro).
5. Put the lentils and water into another saucepan.
6. Bring to the boil and cook until the lentils are soft and thickened.
7. Add a cup of cooked lentils to the onion mixture and stir.
8. Gradually add all the cooked lentils to the onion mixture.
9. Add the coriander (cilantro) and simmer for 10 minutes.
10. Check the seasoning.
11. Serve with rice and green salad.

Serves 6-8

How to make your boiled rice tasty

Add 3 cinnamon sticks, 5 cloves and 2 green cardamom pods to the rice before boiling and remove these spices before serving.

How to make mint yoghurt sauce

To low-fat yoghurt add mint sauce or jelly to taste.

Please enjoy a delicious and healthy meal.

Article source: http://ezinearticles.com/6248310

Source: http://www.resep.kebumen.in/2011/05/red-lentil-dahl-low-calorie-and-low-fat-or-not/

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