THE ESSENCE OF INDIA | 1, 2, 3, 4

GARLIC SHRIMP IN YOGURT SAUCE 1 1/2 tablespoons vegetable oil 8 garlic cloves, minced 3/4 cup water 2 teaspoons ground cumin 1 teaspoon ground coriander 1/2 teaspoon ground turmeric 1 1/2 pounds large shrimp, peeled and deveined 2 teaspoons all-purpose flour 2 teaspoons sugar 1/2 teaspoon salt 1 (8-ounce) carton plain fat-free yogurt 3/4 cup (1-inch) sliced green onions Heat oil in a large nonstick skillet over medium-high heat. Add garlic; cook until golden (about 30 seconds), stirring constantly. Stir in water, cumin, coriander, and turmeric. Cover, reduce heat, and simmer 7 minutes. Add shrimp; cook 3 minutes.

Combine flour, sugar, salt, and yogurt; stir with a whisk. Stir yogurt mixture into shrimp mixture. Cover and cook 4 minutes or until shrimp are done. Stir in onions. 

4 servings.

Serving size: about 1 cup. Calories 245 (28% from fat); Fat 7.8g; Protein 30.3g; Carbohydrates 12.7g; Fiber 0.7g; Cholesterol 195mg; Iron 4.4mg; Sodium 531mg; Calcium 216 mg.

POTATOES, GREEN BEANS, AND CARROTS WITH CASHEWS

2 teaspoons vegetable oil
2 cups vertically sliced onion
2 tablespoons minced peeled fresh ginger
1/2 teaspoon ground turmeric
8 cups (3/4-inch) cubed yellow Finnish or Yukon gold potatoes (about 1 1/2 pounds)
3 cups (2 1/2-inch) julienne-cut carrot (about 1 pound)
1/3 cup finely chopped seeded jalapeño pepper (about 2 large)
1 1/2 cups canned vegetable broth, divided
2 1/2 cups (2-inch) cut green beans
2 teaspoons sugar
1/4 cup chopped unsalted cashews (about 1 ounce), ground
1/3 cup very thinly sliced red onion, separated into rings
2 tablespoons minced fresh cilantro
1/4 cup chopped unsalted sachews (about 1 ounce), toasted

Heat the oil in a Dutch oven over medium-high heat. Add 2 cups onion, ginger, and turmeric; sauté 2 minutes. Add potatoes, carrot, jalapeño, and 1 cup broth; bring to a boil. Cover, reduce heat, and simmer for 25 minutes. Add 1/2 cup broth, beans, and sugar; cook 12 minutes, stirring occasionally. Stir in ground cashews. Top each serving with red onion, cilantro, and toasted cashews. 

Serves 6.

Serving size: 1 1/2 cups potato mixture, 2 teaspoons cashews, 1 tablespoon onion, and 1 teaspoon cilantro. Calories 296 (21% from fat); Fat 7g; Protein 7.7g; Carbohydrates 56.2g; Fiber 7.6g; Cholesterol 0mg; Iron 3.2g; Sodium 313mg; Calcium 64mg.

CASHEW "FUDGE"

1 cup unsalted cashews (about 4 ounces)
1 (15-ounce) carton fat-free ricotta cheese
1 1/2 cups nonfat dry milk
6 tablespoons sugar
1 teaspoon ground cardamom
2 tablespoons chopped pistachios (about 8)

Place cashews in a food processor or blender; process until coarsely ground.

Combine cashews, ricotta, dry milk, sugar, and cardamom in a large saucepan over medium heat; cook 8 minutes, stirring well until mixture is smooth and pulls away from sides of pan. Spoon the mixture into an 8-inch square baking dish; spread evenly. Sprinkle with pistachios. Cool completely. 

Makes 2 dozen pieces.

Serving size: 1 [2 x 1 1/4-inch] piece. Calories 80 (26% from fat); Fat 2.3g; Protein 6g; Carbohydrates 9.9g; Fiber 0.3g; Cholesterol 3mg; Iron 0.3mg; Sodium 50mg; Calcium 127mg.

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