LaaLoosh » Indian Recipes

Indian Curry Rice Casserole Recipe – 5 Points +

LaaLoosh — Wed, 24 Aug 2011 12:00:44 +0000

If you are a fan of Indian food, but have been avoiding it because it’s not the most Weight Watchers friendly option, then this Indian Curry Rice Casserole Recipe is a must try! With just 5 Points + per 1 cup serving, you get a delicious, spicy and healthy casserole that tastes amazing! It’s loaded with fiber and protein and is also a great Weight Watchers vegetarian recipe option. All the veggies and spices work so well together, and the tomato sauce is so good, you can even make it separately, add some non fat yogurt to it, and serve it as a low calorie dip with some low Points Plus pita bread or my favorite low calorie tortilla chips. Though this is not an official one of Weight Watchers Casserole Recipes, it’s a fantastic idea for a healthy Indian food dinner that the whole family can enjoy.

Indian Curry Rice Casserole Recipe

A delicious and easy low calorie casserole recipe, this Indian Curry Rice Casserole is full of traditional Indian spices and flavors. Each serving has just 5 Points +, making it the perfect healthy vegan dinner recipe for Weight Watchers who love Indian food.

Ingredients

1 cup brown basmati rice
8 oz mustard greens, tough ribs removed, leaves finely chopped
8 oz cauliflower, cut into 1/2-inch florets
2 large zucchini, chopped into bite sized pieces
1 15-ounce can chickpeas, drained and rinsed
2 cups fat free vegetable broth
5 fresh green Serrano chiles
3 large tomatoes, coarsely chopped
1 large red onion, 1/2 coarsely chopped and 1/2 thinly sliced
3 garlic cloves
1 tsp cumin seeds
5 cardamom pods
2 bay leaves
2 cinnamon sticks
1/2 tsp saffron threads
1 tsp Garam Masala
1 ½ tsp salt
1 tsp ground turmeric

Instructions

In a blender, puree tomatoes, garlic, chopped onion and chiles to make a smooth sauce.
Spray a large, nonstick skillet with non fat cooking spray . Add cardamom pods, bay leaves and cinnamon sticks to the pan and cook, stirring, until fragrant, 30 seconds to 1 minute. Add the sliced onion and cook, stirring, until light brown, 2 to 3 minutes.
Carefully pour in the pureed tomato mixture and reduce heat to medium. Stir in Garam Masala, 1 teaspoon salt and turmeric. Simmer, partially covered, stirring occasionally, until most of the liquid evaporates, about 15 minutes.
Meanwhile, place rice in a medium bowl. Cover with water. Gently wash the grains. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear. Then cover the rice with cold water and let it sit for 20 minutes. Drain.
Stir mustard greens, zucchini cauliflower, chickpeas and 1 cup broth into the tomato sauce. Cover and remove from the heat.
Preheat oven to 350°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Spray a medium saucepan with non-stick cooking spray and set over medium-high heat. Add the drained rice and saffron, and carefully stir to coat the rice with the saffron. Add the remaining 1 cup broth and 1 ½ teaspoon salt. Stir once to incorporate the ingredients. Bring to a boil over medium-high heat. Cook, uncovered, until the broth has evaporated from the surface, about 5 to 8 minutes. Remove from the heat.
Spread half the chickpea curry evenly in the prepared baking dish. Spread the rice mixture on top of the curry. Spoon the remaining chickpea mixture over the rice. Cover with foil. Bake until the rice is tender, 45 to 55 minutes. Remove the bay leaves, cardamom pods and cinnamon sticks before serving.

Preparation time: 30 minute(s)

Cooking time: 1 hour(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, High protein

Number of servings (yield): 6

Culinary tradition: Indian (Northern)

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 5 Points +

PER SERVING: 245 calories; 3g fat; 38 g carbohydrates; 7 g protein; 7 g fiber

Indian Spiced Lentils Recipe – 5 Points +

LaaLoosh — Wed, 17 Aug 2011 12:00:55 +0000

A delicious and healthy recipe, these Indian Spiced Lentils make a great main course or as a low side dish recipe. They are loaded with fiber and protein, making this a very filling and satisfying dish. For a couple more Points Plus, you can add in some chicken breast, but primarily, it makes a great, well balanced Vegan Weight Watchers Recipe. The delicious Indian flavors are what makes this Indian Spiced Lentils recipe so yummy and palatable. And with each nice sized serving having just 5 Points +, it’s a great bargain for all the nutrition it packs in. This one definitely remains as one of my favorite Weight Watchers Indian Food Recipes.

Indian Spiced Lentils Recipe

Got a craving for Indian food, but don’t want to use up a ton of your daily Points Plus allowance? Try these Indian Spiced Lentils, and get a tasty, healthy Indian food recipe that has just 5 Points + for each big serving. It makes a delicious Vegan or Vegetarian Weight Watchers Recipe to serve up as a low calorie main course or side dish.

Ingredients

1 cup brown rice (I recommend basmati)
1 cup dried red lentils
2 cups cauliflower, chopped into florets
1 28oz can diced tomatoes
1 large yellow onion, chopped
2 cups fat free vegetable broth
6 garlic cloves, minced
1/4 cup cilantro, finely chopped
1 ½ tbsp. fresh ginger, peeled and minced
2 tsp cumin
2 tsp turmeric
1 tsp salt
2 limes, halved

Instructions

According to package instructions, prepare the brown rice.
Spray a large saucepan with nonfat cooking spray and set over medium high heat. Add in the onion, ginger, and garlic and cook until onion is softened, about 3 minutes.
Add in the turmeric, cumin, and salt and cook for another minute.
Stir in cauliflower and tomatoes and sauté for another 3 minutes, then add in the broth and lentils and bring to a boil.
Reduce heat to medium low, cover and simmer about 30-40 minutes, or until lentils are tender.
Stir in the rice and cilantro and squeeze in the juice from the lime halves.

Preparation time: 10 minute(s)

Cooking time: 45 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Culinary tradition: Indian (Southern)

Entire recipe makes 6 servings
Serving size is 1 ½ cups
Each serving = 5 Points +

PER SERVING: 220 calories; 1g fat; 36g carbohydrates; 12g protein; 8g fiber

Cauliflower & Butternut Squash Curry Recipe – 2 Point Total

LaaLoosh — Mon, 18 Oct 2010 19:46:26 +0000

This fabulous side dish recipe is so amazingly yummy, and yet incredibly healthy!! Each nicely sized serving of my Cauliflower & Butternut Squash Curry Recipe is just a 2 Point Total. It’s loaded with fantastic flavor and spice, is high in fiber, and still very low in calories, making it a perfectly healthy recipe for weight watchers. And I think it’s a great way to get some more veggies into your diet, while indulging in some super tasty curry sauce too! Though this isn’t an official one of Weight Watchers Side Dish Recipes, try serving it with some low calorie grilled chicken breast for an easy meal that will satisfy the whole family.

Cauliflower & Butternut Squash Curry Recipe

Ingredients:
- 1 lb steamed cauliflower florets, chopped
- 1 lb butternut squash, steamed and chopped into bite size pieces
- 1/2 cup canned light coconut milk
- 1 medium yellow onion, finely chopped
- 2 tsp ginger root, fresh, peeled and minced
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp ground cumin
- 1 tsp fresh parsley, finely chopped
- 2 tsp curry powder
- 1 cup tomato puree
- 1 cup water

Directions:
Spray a large nonstick skillet with nonstick cooking spray, and set at medium high heat. Add the onion and ginger; cook, stirring frequently, until the onion is softened, 4–5 minutes. Stir in the salt & pepper, curry powder and cumin; cook, stirring constantly, about 1 minute.
Stir in the tomato puree, coconut milk and water. Reduce the heat and simmer, covered, stirring occasionally, about 15 minutes. Remove from the heat and let cool slightly. In a large bowl, place the cauliflower and butternut squash. Pour the curry sauce over the vegetables and gently toss until veggies are evenly coated with sauce. Sprinkle with fresh parsley.

Entire recipe makes 4 servings
Serving size is about 1 ½ cups
Each serving = 2 Point Total

WW Chicken Tikka Masala Recipe – 5 Point Total

LaaLoosh — Mon, 16 Aug 2010 18:34:54 +0000

Low calorie Indian Food Recipes are not always the easiest to find. But this super delicious, low fat Chicken Tikka Masala recipe is not only low in weight watchers points, it’s actually quite good for you and is loaded with lots of healthy ingredients. Plus, it’s loaded with flavor and zing!! So if you are craving Indian food, but don’t want to even think about the amount of fat and calories in traditional Indian food recipes, then give this chicken masala recipe a try. It’s a great dish that will let you enjoy your favorite foods without going over on your Points. And though this is not an official one of Weight Watchers Indian Recipes, it’s a low calorie Indian food favorite that any dieter can enjoy!

Chicken Tikka Masala Recipe

Ingredients:
- 1 lb boneless, skinless chicken breast, cut into small pieces
- 2/3 cups low fat Greek yogurt, plain
- 1 tsp ginger root, fresh, grated
- 2 tbsp fresh lime juice
- 4 medium garlic cloves, minced
- 2 tsp olive oil
- 1 tsp ground coriander
- 2 tsp ground cumin
- 1/2 tsp paprika
- 1 tsp turmeric
- 2 tsp Kosher salt
- 1/2 tsp black pepper
- 1/4 cup cilantro, fresh, chopped
- 1 red onion, finely chopped
- 8 oz can of diced tomatoes
- 1 cup light coconut milk

Directions:
In a large bowl, whisk together the yogurt, lime juice, ginger, 2 garlic cloves, coriander, 1 tsp of the cumin, 1/2 tsp tumeric , 1 tsp salt, and ¼ tsp pepper; add chicken and toss to coat. Cover bowl and marinate in refrigerator for 1 hour and up to 24 hours.
When ready to cook, preheat a nonstick skillet on medium high.
Cook in hot skillet until chicken is cooked through, turning frequently, about 5 to 7 minutes.
To make sauce, heat oil in a wide saucepan over medium heat. Add remaining 2 minced garlic cloves and red onion; cook, stirring occasionally, 1 minute. Add paprika, 1 tsp of cumin, 1 tsp of salt, 1/2 tsp turmeric and ¼ tsp of pepper and stir to coat. Add diced tomato and light coconut milk, reduce heat to low and simmer 5 minutes, stirring frequently.
Add chicken to tomato mixture and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with 0 calorie Orzo from Miracle Noodle to bulk up the dish!

Entire recipe makes 4 servings
Serving size is about 1 cup
Each serving = 5 Point Total

Grilled Chicken Recipe with Spiced Mint Yogurt – 5 Point Total

LaaLoosh — Wed, 27 Jan 2010 00:58:39 +0000

photo credit: food network

This amazing yummy, and unique chicken recipe is a fabulously healthy and delicious meal that has just a 5 Point Total per serving. With a bit of Indian flair, this Mint Yogurt Grilled Chicken Recipe is easy to prepare and incredibly flavorful. When you are dieting, chicken recipes tend to be a common staple because because chicken (esp skinless chicken breasts) are usually lower in calories than most other meats. So I’m always on the lookout for unique and exciting new ways to prepare chicken! And this Indian recipe I absolutely loved. Creamy and tangy, it’s definitely satisfying to the palate. And the mint adds an original and tasty zing to the dish. Though this is not an official Weight Watcher Chicken Recipe, I’m sure any weight watcher will want to add it to their collection of delicious, low calorie Indian Recipe.

Grilled Chicken Recipe with Spiced Mint Yogurt

Ingredients:
- 6 boneless skinless chicken breast halves
- 3 tbsp diced green onions
- 2 1/4 cups plain, fat free yogurt
- 2 1/2 tbsp fresh lemon juice
- 1 1/2 tbsp olive oil
- 1/4 tsp curry powder
- 1/4 tsp cinnamon
- 1/2 tbsp Kosher salt
- 1 tsp black pepper
- 1 tsp chili powder
- 3/4 cup whole, fresh mint leaves
- 1/4 cup finely chopped mint leaves
- 1 tsp ground cumin

Directions:
In a small bowl, combine 1 cup of the yogurt, 1 tablespoon lemon juice, 1 tablespoons olive oil, the salt, pepper and spices. Add the chicken and turn until well coated. Marinate at room temperature for about 20-30 minutes. While the chicken is marinating, preheat the grill. Stir together the remaining 1 1/4 cups yogurt, the 1/4th cup chopped mint leaves, and 1 1/2 tablespoons lemon juice and salt to taste. Reduce the grill to moderate heat. Discard the marinade and grill the chicken on a lightly oiled grill rack (you can use non fat grill cooking spray for this), turning occasionally, for about 10-12 minutes (until the chicken is cooked through). Transfer the chicken to a serving platter. In a small bowl, toss together the remaining oil, green onions and mint. Drizzle the chicken with the yogurt sauce and top with green onions and mint mixture.

Entire recipe makes 6 servings
Serving size is 1 chicken breast with approx 1/6th of the sauce
Each serving = 5 Point Total