Thursday, September 9, 2010

Dal with Browned Onions

Tonight I made Silken Chicken Tikka Kebabs with Fresh Mango Chutney for dinner. I wanted to serve the kebabs with something more Weight Watchers-friendly than white basmati rice. One day last week, DH picked up Indian food from the Earth Fare and brought lunch to my office. Their dal was great -- spicy and creamy, but with some texture. I went looking for a low-fat version and found this recipe from Cooking Light. It needed a few modifications to give it the comfort food texture of Earth Fare's. I made some rice for the kids, but was perfectly happy to pass on the rice in favor of the dal.

Dal with Browned Onions

Ingredients:
  •  1 tablespoon olive oil, divided
  •  1 medium onion, cut into 1/4-inch-thick slices
  •   1 teaspoon mustard seeds
  •  1/2 teaspoon coriander seeds
  •  1/2 teaspoon cumin seeds
  •  1 whole clove
  •  1/4 teaspoon ground cinnamon
  •  1/8 teaspoon ground cardamom
  •  1/8 teaspoon cayenne
  •  1/4 teaspoon kosher salt
  •  1 tablespoon minced peeled fresh ginger
  •  1 garlic clove, minced
  •  4 cups organic chicken or vegetable broth
  •  1 cup dried small red or brown lentils
  •  1 (14.5-ounce) can diced tomatoes, undrained
  •  1/4 cup chopped fresh cilantro
  •  1 tablespoon fresh lime juice
Directions:

  1. Heat 1 teaspoon of the olive oil in a large heavy cast-iron skillet over medium-high heat. Add the onion to pan and saute for 10 minutes or until browned. Remove from heat. Coarsely chop and set aside.
  2. Combine the mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1-2 minutes or until fragrant, stirring frequently. Remove from heat. 
  3. Combine the toasted seeds with the cinnamon, cardamom, cayenne and salt in a spice grinder or mortar. Pulse or grind with the pestle until ground.
  4. Heat the remaining 2 teaspoons of olive oil in a small Dutch oven over medium-high heat. 
  5. Add the ginger and garlic to pan and sauté 1 minute. 
  6. Stir in the ground spices and sauté another minute. 
  7. Add the chicken broth, lentils, and tomato with juices to the pan and bring to a boil. 
  8. Cover, reduce heat, and simmer 30-40 minutes or until the lentils are tender, stirring occasionally.
  9. With an immersion blender, puree about 1/3 of the mixture. 
  10. Add the onion, and cook 10 minutes. 
  11. Stir in the cilantro and lime juice. Taste and adjust seasonings before serving.
Yield: 4 servings
Prep time: 30 minutes
Cook time: 50 minutes


The dal was the perfect accompaniment to the grilled chicken and mango chutney. DH, W and I loved it. B liked it more than he was willing to admit. And an entire cup of this has 2 WW points! I'm looking forward to the leftovers for tomorrow's lunch.

1 comment:

Guinnah said...

yum! right up my alley. We just took Hallie back down to school and I haven't really been cooking - enjoying the break. But it also means we've been eating out a lot which isn't good - this looks really good :-)