Easy Indian at Home

I've already mentioned that we have cut pasta and rice completely out of our diet.  Our most common replacement is bulgur wheat (cracked wheat) that you cook like rice.  It's easy in a rice cooker or steamer - 1 cup of bulgur wheat with 1.5 cups of water and cook for 30-35 minutes. Tonight we had that with Roasted Indian-Spiced Chicken and roasted broccoli and cauliflower (and salad from a bag).

The broccoli-cauliflower mixture is a twist on a recipe from another cookbook, but can be done with a variety of veggies (take out one of those, add carrots, etc.) and with a variety of spices. You'll see what I mean....

Roasted Indian-Spiced Chicken (from Betty Crocker 30 min meals for Diabetes)

1 tsp ground cumin
1 tsp ground coriander
1/2 tsp salt
1/2 tsp fennel seed, crushed
1/2 tsp dried thyme leaves
1/2 tsp ground cinnamon
1/2 tsp pepper
1/2 tsp ground ginger
4 boneless skinless chicken breasts
1/2 cup mango chutney

Heat oven to 425 degrees. Line cookie sheet with foil. In shallow dish, mix all spices.  Coat chicken with spice mixture.

Spray 10-inch skillet with cooking spray; heat over medium heat. Add chicken; cook 2-3 minutes, turning once, until browned. Place chicken on cookie sheet.

Bake 10-12 minutes or until juice of chicken is clear when center of thickest part is cut.

Serve chicken with chutney.

Roasted Indian-Spiced Cauliflower and Broccoli 

Chop up and wash broccoli and cauliflower. Toss with a small amount (about 1 Tbsp) olive or canola oil. Spread on a lined cookie sheet and bake at 425 degrees for about 10 minutes.  Meanwhile, combine 1 Tbsp butter or margarine with 1/4 tsp cinnamon, 1/4 tsp cumin, and 1/4 tsp ground ginger.  When the veggies are cooked, place in a bowl and toss with the butter mixture.