South Asian: Red bell pepper chutney
IvoryParchment
Posts: 651 Member
This is delicious chutney that is low in calories. It's often served on batter dipped fried foods, but it's good on oven roasted potato wedges.
Red Bell Pepper Chutney
2 medium red bell peppers
6 scallions (one bunch), white part only
2 serrano or jalepeño chiles
2 tsp. amchoor (mango powder)
1 tsp. salt
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground ginger
1 tsp ghee
2-4 Tbsp. chopped cilantro
Chop bell peppers and scallions very finely.
Remove seeds and membranes of chiles and chop finely. Add to bell peppers.
Add amchoor and salt.
Heat ghee and cumin in a small nonstick frying pan. When it foams, quickly add ground coriander and then ginger. Remove from heat, stirring. Pour over bell pepper mixture, spooning a little back and forth into the pan to get all the spices out of the pan.
Add chopped cilantro.
Per serving (1/8 recipe):
26 calories, 0.6 g fat, 0.3 g saturated fat, 1.4 mg cholesterol, 306 mg sodium, 124 mg potassium, 3.4 g carbs (1.8 fiber/1.8 sugar), 1 g protein
40% vitamin A
74% vitamin C
2% calcium
4% iron
[Amchoor is available in the spice section of Indian food stores. It adds a tartness that is more mellow than lemon juice.]
[Ghee is Indian clarified butter. It keeps at room temperature and can be heated to a hotter temperature than regular butter without burning. It also gives Indian foods a characteristic nutty flavor. To make your own ghee, melt two sticks of butter slowly in an uncovered saucepan, watching but not stirring. Allow it to simmer until the foam on top clears and the sediment on the bottom begins to brown. Strain through a layer of cloth (US: muslin; UK: calico) or several layers of cheesecloth.]
Red Bell Pepper Chutney
2 medium red bell peppers
6 scallions (one bunch), white part only
2 serrano or jalepeño chiles
2 tsp. amchoor (mango powder)
1 tsp. salt
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground ginger
1 tsp ghee
2-4 Tbsp. chopped cilantro
Chop bell peppers and scallions very finely.
Remove seeds and membranes of chiles and chop finely. Add to bell peppers.
Add amchoor and salt.
Heat ghee and cumin in a small nonstick frying pan. When it foams, quickly add ground coriander and then ginger. Remove from heat, stirring. Pour over bell pepper mixture, spooning a little back and forth into the pan to get all the spices out of the pan.
Add chopped cilantro.
Per serving (1/8 recipe):
26 calories, 0.6 g fat, 0.3 g saturated fat, 1.4 mg cholesterol, 306 mg sodium, 124 mg potassium, 3.4 g carbs (1.8 fiber/1.8 sugar), 1 g protein
40% vitamin A
74% vitamin C
2% calcium
4% iron
[Amchoor is available in the spice section of Indian food stores. It adds a tartness that is more mellow than lemon juice.]
[Ghee is Indian clarified butter. It keeps at room temperature and can be heated to a hotter temperature than regular butter without burning. It also gives Indian foods a characteristic nutty flavor. To make your own ghee, melt two sticks of butter slowly in an uncovered saucepan, watching but not stirring. Allow it to simmer until the foam on top clears and the sediment on the bottom begins to brown. Strain through a layer of cloth (US: muslin; UK: calico) or several layers of cheesecloth.]
0