Make this for: Dinner
This Recipe Makes: 8 Serving(s)
What you’ll need
1 1/2 tsp. cumin seeds1 1/2 tsp. red chili flakes1 1/2 cup diced green cabbage1 cup diced onion1 tbsp. canola oil1 tbsp. tomato paste3 med cloves garlic, mined1 tbsp. minced ginger2 tbsp. water (optional)1/2 tsp. ground fenugreek1/2 tsp. turmeric3/4 cup no salt added diced canned tomatoes2 tbsp. non-fat yogurt7 cup fresh spinach, washed and drained1/4 cup frozen green peas1 tsp. garam masala1 pkg. dry pressed cottage cheese (0/5%) or low-fat paneer, crumbled1/2 cup drained and rinsed canned navy beans1/4 cup chopped cilantro leaves1/2 tsp. salt
In a large skillet over Medium heat, toast cumin and chili flakes until fragrant; about 1 minute.
Add cabbage, onion and oil and sauté until softened; about 3 minutes. Add tomato paste, garlic, ginger and sauté until garlic and ginger are golden; about 2 minutes.
Add water if needed to deglaze pan.
Add fenugreek and turmeric and cook for 1 minute. Add tomatoes and yogurt, stir and using the liquid from the tomatoes, remove the cooked spices from the bottom of the pan.
Add spinach and stir until it wilts.
Add peas and garam masala.
Cover and simmer on Low heat until liquid has evaporated but is not overly dry; about 5 minutes.
Combine cheese, navy beans, cilantro and salt into mixture. And remove from heat.
TIPS 1) The nutritional information for this recipe is calculated using the dry pressed cottage cheese. You can also use homemade low-fat paneer cheese (see recipe) or low-fat tofu.
TIP 2) If you find your food is starting to stick to the pan, do not add any more oil. Instead add a tbsp of water to prevent the food from continuing to stick and/or burn. If this continues you may have your element on too high of a heat and should try turning it down slightly.
TIP 3) The amout of potatoes and green peas were adjusted from the original recipe and replaced with other vegetables such as spinach and cabbage. Potatoes and green peas are considered a “starchy” vegetable and can raise blood sugar levels if you have prediabetes or diabetes. You can either replace or cut back on these vegetables to reduce the amount of carbohydrates in this dish.
Non-Starchy Vegetables: 1/2Meats & Meat Substitutes: 1Carbohydrate: 1/2