South Indian Sampler: GROCERY LIST AND PREP TIPS

GROCERY LIST AND PREP TIPS, (1 OF 4)

Madras Curry with Garam Masala Rice and Raita © 2012

GROCERY LIST

• 1.5 lbs. boneless chicken, meat or tofu

• 10 oz. bag of mixed vegetables (such as green beans, carrots, corn)

• 4 tbsp. canola, vegetable or olive oil

• 2 cups plain, fat free or Greek yogurt

• 1 Roma tomato (or other medium tomato) or 1/2 cucumber (English or Persian)

• 1 small onion

• 3 garlic cloves

• 1 cup basmati or other long grain rice

• 1 bunch (about 1.5 cups) cilantro to garnish (optional)

MEAL PREP STRATEGY AND TIPS

1. Chop the vegetables and cilantro (if using cucumber, seed first)

2. Mince garlic; dice onion

3. Chop up chicken, meat or tofu into bite size cubes

4. Start vegetable and rice pot

5. Brown and simmer the chicken

6. Prepare the raita and set aside

• Estimated prep and cook time: 50-60 minutes

• Meal can be divided in half to serve 2 instead of 4

• Tbsp. = tablespoon

• Tsp. = teaspoon

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s