Traditional masala spices are dry-roasted, which releases the aroma. Masala also calls for pureeing the onions and tomatoes together in a blender with the yogurt mixture. Here I offer a simplified masala, designed to be quick and easy. Of course, you may always vary any recipe to suit your own preferences. You can purchase masala spice mix in a specialty food store, or you can make your own. Combine 1/4 teaspoon garam masala, 1/4 teaspoon curry powder, 1/4 teaspoon ground coriander, 1/8 teaspoon turmeric, and 1/8 teaspoon cayenne. Keep leftover mix tightly covered in a dark cabinet. Substituting soy yogurt or light coconut milk is fine. Coconut milk used to get a bad rap for being high in saturated fat, but now we know it has the good kind of saturated fat. Turmeric is an anti-inflammatory herb, thought to be good for diseases that cause internal swelling, such as multiple sclerosis, fibromyalgia, and arthritis.
Recipe information
Yield
serves 2
Ingredients
Preparation
Step 1
Preheat the oven to 450°F.
Step 2
Spray the inside and lid of a cast-iron Dutch oven with canola oil.
Step 3
Scatter the onion in the pot.
Step 4
Rinse the rice in a strainer under cold water until the water runs clear. Add the rice to the pot and with the back of the spoon smooth the rice in an even layer over the onion.
Step 5
Add the shrimp in a layer and sprinkle with garlic.
Step 6
In a small bowl, combine the yogurt, coconut milk, cilantro, scallions, and lemon juice with the masala spice mix. Pour half of the mixture over the shrimp.
Step 7
Add the bell pepper, green beans, and tomatoes. Pour the rest of the yogurt mixture over all.
Step 8
Cover, place the pot on a cookie sheet to catch any overflow, and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
nutrition information
Step 9
Calories: 769
Step 10
Protein: 23g
Step 11
Carbohydrates: 93g
Step 12
Fat: 33g
Step 13
Cholesterol: 67mg
Step 14
Sodium: 561mg
Step 15
Fiber: 7g
