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Healthful Indian Flavors with Alamelu - Program #212

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Episode Description

[Original Airdate: March 30, 2012]

Join Alamelu on this week's episode of "Healthful Indian flavors with Alamelu" as she prepares a delicious Yogurt Rice enhanced with fresh lemon and ginger, she'll also make Fish Kulambu, which is fish cooked in a rich tamarind-based sauce, and she creates a mixed vegetable masala and an innovative, easy-to-prepare Asparagus poriyal.

Show Recipes: Fish Kulambu; Asparagus with Ginger; Cauliflower with Potatoes and Green Peas; Yogurt Rice.


Guest Info

Segment #1
Yogurt Rice



Segment #2
Fish Kulambu



Segment #3
Cauliflower with Potatoes and Peas



Segment #4
Asparagus Poriyal



Recipes

Yogurt Rice

Ingredients

  • 1 cup cooked long-grain rice or jasmine rice
  • 2 cups fat-free plain yogurt
  • 1 cup buttermilk (optional)
  • 1/4 tsp. salt
  • 1 Tbsp. minced fresh ginger
  • 1 Tbsp. minced fresh lemon zest

Directions

  1. Cooked rice must have a soft, creamy consistency.
  2. You might use a masher to soften the rice to ensure a creamy consistency. Add yogurt and buttermilk and be certain to mix very well. More yogurt may be added, if desired.
  3. Add salt, ginger and lemon zest. Mix well.

Fish Kulambu

Ingredients

  • 3 Tbsp. oil
  • 4 to 6 curry leaves (optional)
  • 1/2 tsp. fenugreek seeds
  • 1/2 tsp. fennel seeds
  • 1/2 tsp. cumin seeds
  • 1 cup chopped onion
  • 1/4 cup garlic cloves, quartered
  • 1 green chili pepper, cut lengthwise
  • 1/2 cup chopped tomato
  • 1/2 tsp. turmeric powder
  • 1/4 tsp. cayenne powder
  • 2 tsp. curry powder
  • 1 tsp. black pepper and cumin powder
  • 1 tsp. salt
  • 1 cup tomato sauce (more, if desired)
  • 2 Tbsp. minced ginger
  • 1/2 tsp. tamarind paste
  • 1 pound firm-fleshed fish fillets
  • 1/2 cup chopped fresh coriander

Directions

  1. Place oil in a saucepan over medium heat. When oil is hot, but not smoking, add curry leaves, fenugreek, fennel,and cumin seeds. Cover and fry until urad dal is golden.
  2. Add onion, garlic, chili pepper, and tomato. Stir-fry for about 1 minute.
  3. Blend in turmeric powder and cook for another minute.
  4. Add cayenne powder, curry powder, black pepper and cumin powder, and salt. Stir and cook for another minute.
  5. Add tomato sauce, minced ginger, and tamarind paste. Blend well into mixture. Add about one cup warm water. Stir well and allow mixture to simmer, uncovered, for few minutes over medium-low heat.
  6. When mixture begins to boil, add fish pieces and spoon sauce carefully over fish. Add coriander. Continue cooking over low heat, covered, for 3 to 5 minutes until fish is opaque and flaky.
  7. Sauce should be stirred gently during the cooking process. Use the handles of the saucepan to swirl the sauce, rather than risk breaking the fish steaks with a spoon.
  8. When fish is done, remove saucepan from heat. Cover and let it remain at room temperature until serving. If fish is not served immediately, reheat only briefly before serving.

Cauliflower with Potatoes and Peas

Ingredients

  • 2 Tbsp. oil
  • 3-4 curry leaves (optional)
  • 1 tsp. mustard seeds
  • 2 tsp. urad dal
  • 1/2 cup onions, chopped
  • 1 1/2 cup tomatoes, chopped
  • 1 cup potatoes, peeled and cubed (par-boiled)
  • 1/4 tsp. turmeric powder
  • 1/4 tsp. cayenne pepper powder
  • 1/4 tsp. cumin powder
  • 1/2 tsp. salt
  • 1 cup cauliflower, cut into florets
  • 1 cup frozen peas and carrots

Directions

  1. Add oil to heated skillet with curry leaves. When oil is hot, but not smoking, add mustard seeds and urad dal. Cover and fry until mustard seeds pop and urad dal turns golden.
  2. Add chopped onions and tomatoes to skillet and sauté for a few minutes.
  3. Add par-boiled potatoes and stir well. Add turmeric powder, cayenne pepper, and cumin powder, and salt. Blend the seasonings with potatoes. Cover and cook over low medium heat until potatoes are partially cooked. May add 1-2 Tbsp. water and cook over medium heat.
  4. Stir in cauliflower. Cover and continue to cook for a few minutes until cauliflower becomes tender.
  5. Stir in frozen peas and carrots. Cook over low heat in covered skillet.

Asparagus Poriyal

Ingredients

  • 1 tsp. oil
  • 1/2 tsp. mustard seeds
  • 1/2 tsp. cumin seed
  • 1/4 cup chopped onion
  • 1/2 Tbsp. grated ginger
  • 1 pound asparagus (about 3 cups sliced diagonally)
  • 1/2 tsp. ground cumin
  • 1/4 tsp. salt
  • 1 Tbsp. unsweetened coconut

Directions

  1. Heat oil in a skillet over medium heat. When oil is hot, but not smoking, add mustard and cumin seeds. Let mustard seeds pop and cumin turn brown.
  2. Add onion, ginger and asparagus cook stirring for a minute.
  3. Add cumin and salt. Cook for about 2-3 minutes until asparagus is crisp tender.
  4. Add coconut. Stir and serve warm.