Tuesday, June 5, 2007

Two Aromatic Low-sodium, Low-fat Recipes: Garbanzos with Tomato Curry (Garam Masala) Sauce, and Joel’s Warm Honey-Wilted Cole Slaw

I need to catch up on recipes, so I offer here a duo of warm recipes that both have wonderful fragrances. As all my recipes, these are low in sodium and low in fat.

Garbanzos with Tomato Curry (Garam Masala) Sauce


2 C cooked, or salt-free canned garbanzo beans (chickpeas)
1 medium sweet onion-diced
2 cloves garlic-peeled and mashed with side of a heavy knife (or pressed)
1 Can diced tomatoes (14.5 oz.)-no salt added
3 oz. tomato paste- no salt added
½ C water
1 t. good quality garam masala (Indian Curry)
1/2 t. Szechwan seasoning (containing chili peppers, ginger, red pepper, and garlic)
3-4 T apple cider vinegar
Cavender’s Greek seasoning to taste

Cook or warm garbanzos and set aside. In a skillet sprayed with olive oil pan spray, sauté onions and garlic until the onions are translucent. Add Diced tomatoes, tomato paste, water, and vinegar. Stir the mixture well and heat to a simmer. Simmer until the mixture is heated through and is smooth, about 10 minutes. During the last minute add the garam masala and the Szechwan seasoning. Taste, and add Cavender’s is desired. This recipe makes about 2 and ½ cups and can be served over the garbanzo beans as a side dish, but it is also delicious with a wide range of meats from lamb, and fish to poultry, pork, and beef. It is delicious on Joel’s Low-Sodium, Low-Fat, Turkey Meatloaf. Nutrition information per ¼ C tomato curry, and ½ C garbanzo beans: 90.18 calories, 4.23 g protein, 19.97 g carbohydrates, 7.8 g fiber, .69 g fat, 34.71 mg sodium.

Joel’s Warm Wilted Cole Slaw

I love cabbage, and this easy recipe makes a warm and tasty change from cole slaw. In fact, it works alongside the beans and burgers where you would normally find cole slaw, and also fits nicely on the dinner table. Wilting the cabbage in the skillet releases some of the inherent sweetness of this noble crucifer.


16 oz. cole slaw mix (cabbage, red cabbage, and carrots)
½ medium sweet onion (like Vidalia), finely chopped
1 t. dry mustard
1 T honey
¼ C apple cider vinegar
¼ t. ground black pepper
½ t. caraway seed

Spray a large skillet with olive oil pan spray, add the onions and dry mustard, and sauté until the onion is translucent. Set the onion aside and add the slaw mixture to the skillet and stir-fry until the cabbage is wilted, about 3 minutes. Combine the onions with the slaw in a large bowl. Add the honey and apple cider vinegar back to the skillet and stir while the honey dissolves and the mixture becomes foamy. Pour the honey mixture over the warm slaw and stir with the pepper and caraway seeds. Serve immediately while warm. This recipe makes about 4 cups. Nutrition information per a generous 1 cup serving: 56.5 calories, 1.89 g protein, 13.84 g carbohydrates, 3.75 g fiber, 0 g fat, 38.25 mg sodium.

Here is my recap from yesterday.

Daily Dietary Recap-6/4/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1142.16 47.65 g 210.55 g534.71 mg 14.55 g 9.45%


Lady Rose said...

Very nice recipes = if you are interested you can submit a recipe post to our blog healthy recipe carnival.

Lady Rose said...

I love chick peas! will have to give this a try.