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Tag: indian

  • Creamy Coriander Chicken & Cauliflower Skillet

    Creamy Coriander Chicken & Cauliflower Skillet

    How to Make Creamy Coriander Chicken & Cauliflower Skillet

    This delicious Very-Low-Carb Meal Pattern cauliflower skillet will be a new family favorite. A creamy sauce packed with low-carb veggies and protein delivers high taste and nutrition!


    5 min prep time


    15 min cook time


    4servings


    2 cups of chicken and veggies

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    Step-By-Step Instructions:

    1. Preheat a small saucepan over medium-high heat. Once the pan is hot, add 1 Tbsp oil and flour. Cook, whisking constantly, until lightly golden, about 1 minute.

    2. Slowly whisk in broth and coriander. Bring to a boil, then reduce heat and simmer until thickened, 2–3 minutes. Remove sauce from heat and stir in the yogurt. Set aside.

    3. Preheat an oven-proof skillet over medium heat. Add remaining oil, chicken, cauliflower, mushrooms, and spices. Cook, stirring occasionally, until veggies have softened and chicken is cooked through, 6–7 minutes.

    4. Preheat the oven to broil on high. Position the rack in the upper third of the oven.

    5. When the chicken is done, add sauce to the skillet and stir to combine. 

    6. Top skillet with cheese and place in the oven. Broil until the cheese is melted and bubbly, 3–5 minutes. Serve garnished with cilantro.

    Low Carb
    Indian
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups of chicken and veggies


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      37g

    • Potassium
      924mg
      20%

    Ingredients

    olive oil (divided)
    2 tbsp

    all-purpose flour
    1 tbsp

    no-salt-added chicken broth
    1 cup

    ground coriander
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

    chicken breasts (diced)
    16 oz

    cauliflower florets
    4 cup

    cremini (baby bella) mushrooms (thinly sliced)
    8 oz

    chili powder
    1 tbsp

    cumin
    1/4 tsp

    nonfat mozzarella cheese (shredded)
    3/4 cup

    fresh cilantro (chopped)
    1/4 cup

  • Slow Cooker Butter Chicken with Vegetables on Brown Rice

    Slow Cooker Butter Chicken with Vegetables on Brown Rice

    How to Make Slow Cooker Butter Chicken with Vegetables on Brown Rice

    Slow Cooker Butter Chicken with Vegetables on Brown Rice is a comforting and aromatic dish. Tender chicken is slow-cooked with a rich, creamy tomato sauce, mixed vegetables, and warm spices, then served over nutritious brown rice. It’s a perfect blend of flavors and textures, ideal for a cozy Dietary Approaches to Stop Hypertension (DASH) Meal Pattern dinner, meaning it’s a good choice for people who are mindful of their blood pressure. 


    10 min prep time


    4 hr cook time


    4servings


    1 ½ cups chicken, ½ cup rice

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    Step-By-Step Instructions:

    1. In a large skillet, heat olive oil over medium heat. Add onion and sauté for 3–4 minutes until softened. Stir in garlic, ginger, garam masala, cumin, coriander, turmeric, and cayenne pepper. Cook for 1 minute until fragrant.

    2. Transfer the onion mixture to the slow cooker. Add chicken, carrots, zucchini, crushed tomatoes, coconut milk, and salt. Stir to combine.

    3. Cover and cook on low for 6–8 hours or high for 3–4 hours until the chicken is tender and fully cooked.

    4. Once the chicken is cooked, stir in Greek yogurt to create a creamy sauce.

    5. Divide the cooked brown rice among 4 bowls or plates. Spoon the butter chicken and vegetables over the rice. Garnish with fresh cilantro.

    Indian
    Slow Cooker
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups chicken, ½ cup rice


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      34g

    • Potassium
      1089mg
      23%

    Ingredients

    olive oil
    1 tsp

    onion(s) (finely diced)
    1 med

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    garam masala
    2 tsp

    cumin
    1 tsp

    ground coriander
    1 tsp

    turmeric
    1/2 tsp

    cayenne pepper
    1/4 tsp

    boneless, skinless chicken breasts (cut into bite-sized pieces)
    1 lbs

    carrots (medium diced)
    2 med

    zucchini (medium diced)
    1 med

    no-salt-added crushed tomatoes (canned or fresh)
    1 cup

    lite coconut milk
    1/2 cup

    salt
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    cooked brown rice
    2 cup

    fresh cilantro (chopped)
    2 tbsp

  • Vegetarian Lentil Pulao (Daal Pulao)

    Vegetarian Lentil Pulao (Daal Pulao)

    How to Make Vegetarian Lentil Pulao (Daal Pulao)

    Looking for more vegetarian or vegan recipe options? Try this delicious Pakistani staple dish. Red lentils star as the lean protein source and the variety of spices punch up the flavor while staying very low in sodium. Complete this meal with a side of non-starchy vegetables like steamed broccoli or green beans. 


    5 min prep time


    30 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onion until golden brown.

    2. Add cumin seeds, bay leaf, cloves, turmeric, and chili powder. Stir for 1 minute. 

    3. Pour in vegetable broth, cover, and simmer for 25–30 minutes until rice and lentils are cooked.  

    4. Garnish with cilantro. 

    5. Garnish with cilantro.

    6. Optional step: We recommend serving with a cucumber raita, which is not included in the nutritional analysis of this recipe. 

    Heart Healthy
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      361mg
      8%

    Ingredients

    brown basmati rice (rinsed)
    1 cup

    red lentils (rinsed)
    1/2 cup

    yellow onion (sliced thinly)
    1 med

    olive oil
    1 tsp

    cumin seeds
    1/2 tsp

    bay leaves
    1 leaves

    cloves
    2 clove

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    low sodium vegetable broth
    2 cup

    cilantro (chopped)
    1/2 cup

  • Vegetarian Pakistani Korma

    Vegetarian Pakistani Korma

    How to Make Vegetarian Pakistani Korma

    Korma originated in India but versions of this dish have expanded across South Asia. This Pakistani version is bolder in flavor and can be included in a vegetarian, low-carb, or low-fat eating pattern. If you serve the dish with a side of brown rice or whole grain roti, this dish fits nicely in a Mediterranean eating pattern, too. 


    5 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onions, garlic, and ginger until fragrant.  

    2. Add coriander, turmeric, chili powder, and garam masala. Stir for 1 minute.

    3. Add cauliflower, carrots, and peas. Cook for 5 minutes.

    4. Stir in yogurt and vegetable broth. Simmer for 10–15 minutes until vegetables are tender. 

    5. Optional step: Serve with 1/2 cup cooked brown rice or whole grain roti. The grams of carbohydrate will need to be added to the total carbs of the meal. 

    Veggie Rich
    Low Carb
    Indian
    Vegetarian
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      323mg
      7%

    Ingredients

    olive oil
    1 tbsp

    cauliflower florets
    1 cup

    carrots (diced)
    1 cup

    peas
    1/2 cup

    yellow onion (diced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minched)
    1-inch piece

    plain low-fat yogurt 
    1/2 cup

    low sodium vegetable broth
    1 cup

    ground coriander
    1 tsp

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    garam masala
    1/4 tsp

    Kosher Salt (or to taste)
    1/2 tsp

  • Pakistani Besan Chilla (Savory Chickpea Pancakes)

    Pakistani Besan Chilla (Savory Chickpea Pancakes)

    How to Make Pakistani Besan Chilla (Savory Chickpea Pancakes)

    Looking to add more flavor to your morning meal? Try this traditional Pakistani breakfast that is loaded with flavorful spices. These pancakes are an excellent source of fiber and offer a serving of lean protein which may help keep blood glucose (blood sugar) levels steady.


    5 min prep time


    12 min cook time


    4servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix chickpea flour, turmeric, chili powder, cumin, and salt in a bowl. Gradually whisk in water until the batter is smooth.

    2. Fold in onion, carrot, and cilantro.

    3. Heat a non-stick pan with 1/4 tsp oil over medium heat. Pour 1/4 cup of batter and spread into a thin pancake. Cook for 2–3 minutes on each side. Repeat with remaining batter.

    4. Serve hot with a side of low-fat Greek yogurt.

    Fiber Focused
    Indian
    Vegetarian
    Foodie
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      469mg
      10%

    Ingredients

    chickpea flour (besan)
    1 cup

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    ground cumin
    1/4 tsp

    water
    1 cup

    onion (diced)
    1/2 cup

    carrots (grated)
    1/2 cup

    cilantro (chopped)
    1/4 cup

    salt
    1/2 tsp

    olive oil (divided)
    1 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

  • Easy Perfectly Cooked Lentils

    Easy Perfectly Cooked Lentils

    How to Make Easy Perfectly Cooked Lentils

    If you’ve never cooked lentils, now is the time to give it a try with this easy Perfectly Cooked Lentils recipe. As a legume, lentils are packed with plant-based protein and will get you satisfied and powered through your day. We show you how to cook lentils in a healthy and diabetes-friendly way.

    Add in your favorite non-starchy veggies like onions and bell peppers for a deliciously satisfying meal. 


    5 min prep time


    20 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1.  Rinse the lentils under cold water in a fine-mesh sieve or colander. 

    2. In a medium saucepan, combine the rinsed lentils, vegetable broth, and bay leaf (if using). 

    3. Bring the mixture to a boil over high heat. 

    4. Reduce the heat to low, cover the saucepan with a lid, and let the lentils simmer for 20–25 minutes or until they are tender but still hold their shape. 

    5. Once cooked, remove the saucepan from the heat and discard the bay leaf. 

    6. Drain any excess liquid if necessary. 

    Low Sodium
    Low Carb
    Fiber Focused
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    lentils (green or brown)
    1 cup

    low sodium vegetable broth
    3 cup

    bay leaves (optional)
    1 leaves

  • Curried Chickpea Stew with Roasted Vegetables

    Curried Chickpea Stew with Roasted Vegetables

    How to Make Curried Chickpea Stew with Roasted Vegetables

    Get ready to savor a cozy bowl of veggie-filled goodness with this diabetes-friendly vegan chickpea stew. Bursting with flavor and roasted veggies, it’s like a hug for your taste buds and your health.  


    20 min prep time


    30 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. 

    2. In a large bowl, toss the sweet potato, red bell pepper, and cauliflower florets with 1/8 tsp salt, 1/4 tsp pepper, and 1 tsp of olive oil. 

    3. Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 20–25 minutes until they are tender and slightly caramelized. 

    4. In a large pot or Dutch oven, heat remaining olive oil over medium heat. Add the diced onion and minced garlic, and sauté until they become fragrant and translucent. 

    5. Add the curry powder, turmeric, 1/4 tsp salt, and 1/4 tsp pepper to the pot. Stir well to coat the onions and garlic with the spices. 

    6. Pour in the diced tomatoes (with their juice), coconut milk, and vegetable broth. Stir to combine. Add the rinsed chickpeas to the pot and stir everything together. Bring the mixture to a boil. 

    7. Reduce the heat to low and let the stew simmer uncovered for about 15–20 minutes, allowing the flavors to meld together. Stir occasionally. 

    8. Remove the roasted vegetables from the oven and add them to the pot. Stir gently to incorporate them into the stew. Serve the curried chickpea stew in bowls, garnished with fresh cilantro. 

    Fiber Focused
    Mediterranean
    Indian
    Asian
    Soup
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      549mg
      12%

    Ingredients

    sweet potatoes (peeled and diced, for the roasted veggies)
    1 cup

    red bell pepper (diced, for the roasted veggies)
    1 whole

    cauliflower florets (for the roasted veggies)
    1 cup

    olive oil (divided)
    2 tsp

    salt (divided)
    1/2 tsp

    black pepper (divided)
    1/2 tsp

    onion(s) (diced)
    1 small

    garlic (minced)
    2 clove

    curry powder
    2 tsp

    ground turmeric
    1/2 tsp

    canned diced tomatoes (no-salt-added)
    14 oz

    lite unsweetened coconut milk
    6 oz

    low sodium vegetable broth
    1 cup

    canned chickpeas (rinsed and drained)
    7 oz

    fresh cilantro (chopped, for garnish)
    1 bunch

  • Chicken Curry

    Chicken Curry

    How to Make Chicken Curry

    The warm and rich flavor of curry transforms chicken breasts into an exceptional main dish. The chicken and vegetables simmer in your slow cooker or use your electric pressure cooker for an easy main dish, then serve it on hot cooked rice. The various toppings on curry means you can customize your dish just the way you like it. This one is topped with tomatoes, pepper, and cilantro; but another time, top it with chopped apples, chopped bananas, slivered toasted almonds, chopped avocado, or a small dollop of fat-free, plain Greek yogurt.


    30 min prep time


    4servings


    1 1/4 cups chicken and vegetables and 1/2 cup rice

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a medium slow cooker for 1 second with cooking spray. Place the onion, red bell pepper, and cauliflower into the slow cooker.
    2. Heat a large skillet over medium high heat. Spray the skillet for 1 second with cooking spray. Place the chicken in the skillet and cook just until browned, turn and brown the second side. Place the chicken over the vegetables in the slow cooker.
    3. Sprinkle the chicken with the curry powder, garlic, paprika, cumin and salt. Pour the light coconut milk and broth overall. Cover and cook on Low for 3 to 5 hours or until the chicken is fully cooked and the chicken reaches a temperature of 165 F.
    4. About an hour before serving, prepare the rice using the package directions, omitting the salt and margarine.
    5. Using a slotted spoon, lift the chicken breasts out of the slow cooker and place on a cutting board. Turn the slow cooker to High. Blend the cornstarch into the cold water, blending until smooth. Stir the cornstarch mixture into the slow cooker. Cover and allow to cook about 15 minutes or until thickened and bubbly, stirring occasionally.
    6. When the chicken is cool enough to handle, cut the chicken into bitesize pieces. Stir the chicken back into the slow cooker and allow to heat through.
    7. To serve, spoon the hot cooked brown rice onto each plate. Top with the chicken curry. Sprinkle the top of each serving with 2 tablespoons chopped tomatoes, 1 tablespoon chopped green bell pepper and 2 teaspoons minced cilantro.
    8. Cook’s Tip on Curry Powder: Curry powder is a combination of several spices and herbs, including coriander, cumin, turmeric, cloves, and chilies. Those curry powders labeled as madras are hot, but if you are unsure, or using a brand you are not familiar with, you might add about half the curry powder listed in the recipe the first time you make it. Then, you can taste the dish near the end of cooking and add additional seasoning, as desired.
    9. Cook’s Tip on Coconut Milk: Coconut milk is available canned and is typically shelved with the Asian foods in most larger grocery stores. For this recipe, light coconut milk is used. Do not confuse coconut milk with cream of coconut that is used when making cocktails. Stir the coconut milk well before measuring. Once open, you can cover the coconut milk and store it in the refrigerator for up to about one week.
    10. Electric Pressure Cooker Variation: Heat the pressure cooker on the sauté setting. Add 1 teaspoon olive oil and sear the chicken breasts until well browned on both sides. Turn the pressure cooker off. Add the vegetables, seasonings, coconut milk and broth. Secure the cover and cook on High Pressure for 6 minutes. Quickly release the pressure. Remove the chicken breasts with a slotted spoon. Blend the cornstarch in the cold water and blend into the curry as directed above. Cook on the sauté setting, stirring frequently until bubbly and thickened. Cut the chicken breasts into cubes and stir into the curry. Proceed as the recipe directs.
    Indian
    Asian
    One Pot
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups chicken and vegetables and 1/2 cup rice


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      30g

    • Potassium
      780mg
      17%

    Ingredients

    nonstick cooking spray (spray for 1 second)
    1

    onion(s) (cut into 1/2-inch wedges)
    1 med

    bell peppers (red, cut into 1/2-inch strips)
    1

    cauliflower florets
    1 cup

    boneless, skinless chicken breasts (all visible fat discarded)
    1 lbs

    curry powder
    2 tbsp

    garlic (dry, minced)
    2 tsp

    smoked paprika
    2 tsp

    ground cumin
    1 tsp

    salt
    1/4 tsp

    lite coconut milk
    1/2 cup

    low sodium chicken broth (fat-free)
    1/2 cup

    brown rice
    2/3 cup

    Cornstarch
    2 tsp

    water (cold)
    2 tbsp

    tomato(es) (chopped)
    1/2 cup

    green bell pepper (chopped)
    1/2 cup

    fresh cilantro (minced)
    2 tbsp

  • Eggplant with Meatballs (Borani Bademjan)

    Eggplant with Meatballs (Borani Bademjan)

    How to Make Eggplant with Meatballs (Borani Bademjan)

    This Mideast-inspired stew features turmeric-spiced meatballs plus eggplant, tomatoes, and bell peppers for a veggie-packed meal. Serve with whole-grain pita, naan, or lavash to soak up every last bite.


    15 min prep time


    40 min cook time


    6servings


    1 cup vegetables with 5 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonstick skillet, heat oil and sauté garlic and bell pepper. Remove and set aside.
    2. In the same oil, sauté eggplant on both sides until browned. Remove and set aside.
    3. In a bowl, mix ground beef with onion, turmeric, lemon pepper, and seasoning blend. Form the mixture into 30 small meatballs.
    4. Brown meatballs at low temperature in the nonstick skillet.
    5. Add sautéed eggplant, garlic, bell pepper, crushed stewed tomatoes and water to meatballs. Let simmer on low heat for 30 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Indian
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup vegetables with 5 meatballs


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        4g

        20%
      • Trans Fats
        0.5g

    • Cholesterol
      50mg

      17%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      645mg
      14%

    Ingredients

    canola oil
    1/3 cup

    garlic (crushed)
    1 clove

    diced green bell pepper
    1/2 cup

    eggplant (peeled and cut into bite-sized pieces)
    2

    lean ground beef
    1 lbs

    turmeric
    1 tsp

    lemon pepper
    1 tsp

    salt-free all-purpose seasoning blend, such as Ms. Dash
    1 tsp

    canned crushed tomatoes
    1 cup

    water
    2 cup

  • Vindaloo-Style Roasted Pork Tenderloin

    Vindaloo-Style Roasted Pork Tenderloin

    How to Make Vindaloo-Style Roasted Pork Tenderloin

    This dish is popular among Anglo-Indian cooks in Goa in southwestern
    India. The term vindaloo comes from the Portuguese dish carne de vinha
    d’alhos. It’s a meat dish (usually pork) marinated in wine and garlic.
    Vindaloo recipes modify the Portuguese concept by substituting vinegar
    (usually palm vinegar) for the red wine. Kashmiri chili peppers and other
    spices were added as vindaloo dishes evolved.


    10 min prep time


    30 min cook time


    6servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor, blend together the vinegar, garlic, ginger, cloves, cumin seeds, chili powder, peppercorns, mustard seeds, and cinnamon
      until ground to a fine paste. Stir in the salt until well blended.
    2. Brush the spice rub over the pork. Cover and refrigerate for at least 6 hours.
    3. After 6 hours, remove the pork from the refrigerator. Let stand at room
      temperature for 1 hour. Preheat the oven to 425°F.
    4. Place the pork in a heavy roasting pan. Roast on the middle rack of the
      oven for 30 minutes, or until an instant-read thermometer inserted into the
      thickest part of the tenderloin registers 140°F.
    5. Remove from the oven. Transfer the pork to a cutting board. Tent with
      aluminum foil. Let stand for 10 minutes before slicing and serving.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Indian
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      23g

    • Potassium
      440mg
      9%

    Ingredients

    Apple Cider Vinegar
    1/2 cup

    garlic (chopped)
    7 clove

    fresh ginger (peeled and chopped)
    1 (2-inch) piece

    cumin seeds (toasted)
    1 tbsp

    Kashmiri chili powder or smoked paprkia
    2 tsp

    black peppercorns
    1 tsp

    mustard seeds
    1 tsp

    ground cinnamon
    1/4 tsp

    salt
    3/4 tsp

    pork tenderloin (silver skin discarded)
    1 1/2 lbs