Two winter vegetables go on a spicy fling

February 12, 1997|By EATING WELL

Here are some great ways to fight midwinter blues with fire.

Curried potatoes with cauliflower

Makes about 6 cups, for 4 servings

1 tablespoon mustard seed, preferably brown

1 tablespoon canola oil

2 onions, chopped (2 cups)

1/2 teaspoon sugar

1/2 teaspoon salt, plus more to taste

3 large cloves garlic, minced

1 tablespoon minced, fresh ginger

1 jalapeno pepper, seeded and minced

1 1/2 tablespoons ground coriander

1 tablespoon curry powder, preferably Madras

1 pound all-purpose potatoes, peeled and cut into chunks (3 cups)

2 cups water

1 head cauliflower, cut into small florets (4 cups)

2 cups sliced carrots

freshly ground black pepper to taste

2 tablespoons chopped, fresh cilantro

2 tablespoons chopped, toasted nuts, such as almonds, cashews or pistachios

1 3/4 cups cucumber-mint raita

In a small, dry skillet, toast mustard seeds over low heat, stirring constantly, until they start to pop, about 2 minutes. Transfer to a small bowl to cool.

In a Dutch oven or soup pot, heat oil over medium-low heat. Add onions, sugar and 1/2 teaspoon salt. Cook, stirring occasionally, until deep golden, 10 to 15 minutes. (Add 1 or 2 tablespoons water if mixture starts to burn.) Add garlic, ginger, jalapenos, coriander, curry powder and the toasted mustard seeds; cook, stirring, until fragrant, about 2 minutes more.

Add potatoes and water; bring to a simmer. Cover and cook until tender, about 10 minutes. Add cauliflower and carrots and simmer, covered, until tender and the sauce has thickened, about 10 minutes more. Adjust seasonings with salt and pepper. Transfer to a serving dish or individual plates and garnish with cilantro and toasted nuts. Serve with cucumber-mint raita.

Per serving: 295 calories, 11 grams protein, 7 grams fat (0.6 gram saturated fat), 51 grams carbohydrate, 355 milligrams sodium, 1 milligrams cholesterol, 8 grams fiber.

Cucumber-mint raita

Makes about 1 3/4 cups, for 4 servings

1 cup nonfat, plain yogurt

1 tablespoon fresh lime juice

1 tablespoon chopped, fresh mint

1 teaspoon ground cumin

1 medium cucumber, peeled and diced (1 cup)

salt and pepper to taste

In a small bowl, whisk yogurt, lime juice, mint and cumin. Stir in cucumber; season with salt and pepper.

Per serving: 40 calories, 4 grams protein, 0 grams fat, 6 grams carbohydrate, 45 milligrams sodium, 1 milligram cholesterol, 0 grams fiber.

Orange-zested beef and broccoli stir-fry

Makes about 7 cups, for 6 servings

3 oranges

3 tablespoons reduced-sodium soy sauce

1 tablespoon Chinese rice wine or dry sherry

1 tablespoon cornstarch

1/2 teaspoon sugar

3 teaspoons sesame oil

1 pound lean beef sirloin, trimmed of fat and sliced against the grain into 1/8 -inch slices

2 tablespoons minced garlic

2 tablespoons minced, fresh ginger

6-8 small, dried red chilies

2 pounds broccoli, broken into small florets (6 cups)

1/3 cup water

1 red bell pepper, seeded and sliced

1/2 cup sliced scallion greens

With a small, sharp knife or vegetable peeler, carefully pare wide strips of zest from one of the oranges. Cut zest into 1-inch lengths and set aside. Squeeze juice from all the oranges into a small bowl (for about 3/4 cup). Add soy sauce, wine, cornstarch and sugar; stir to combine and set aside.

In a wok or large skillet, heat 1 teaspoon sesame oil over high heat until almost smoking. Add beef and stir-fry just until no longer pink on the outside, about 1 minute. Transfer to a plate lined with paper towels and set aside.

Add remaining 2 teaspoons oil to the pan and heat until very hot. Add garlic, ginger, chilies and reserved orange peel; stir-fry until fragrant, about 30 seconds. Add broccoli and water. Cover and steam, stirring occasionally, until water has evaporated and broccoli sizzles, about 3 minutes. Add bell peppers and stir-fry 1 minute.

Stir reserved orange sauce and pour into wok. Bring to a boil, stirring; cook until sauce has thickened slightly, 1 to 2 minutes. Add scallions and beef and toss to coat with sauce; heat through.

Per serving: 185 calories, 21 grams protein, 6 grams fat (1.6 grams saturated fat), 12 grams carbohydrate, 325 milligrams sodium, 51 milligrams cholesterol, 3 grams fiber.

Pub Date: 2/12/97

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