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4. Stir in amchur and sugar. Transfer to a serving bowl.

NUTRITION INFORMATION PER SERVING:

Calories: 93; Total Fat: 7 g (Saturated

Fat: 0.5 g); Carbohydrate: 7 g; Protein: 1 g;

Fiber: 2 g; Sodium: 442 mg

GF

Stuffed Okra

Bharva Bhindi

PREP : 15 minutes

COOK : 20 minutes

MAKES : 6 servings

SERVING SIZE : 4-5 okras

Use fresh, tender okra. The best way to pick okra is to snap the pointy end; if it snaps in two quickly, it is tender, but if it bends before breaking, it is too mature and will taste woody. Stuffing little okra takes time, but you’ll love the results.

½ pound fresh okra

¾ teaspoon salt

1 tablespoon ground coriander

1 teaspoon fennel seed powder

½ teaspoon cayenne pepper, or to taste

1 teaspoon amchur, or 2 teaspoons

lemon juice

2 tablespoons canola or vegetable oil

1. Wash and dry okra on a towel. Slit the okra from top to bottom about ¼ inch deep. Leave about ⅛ inch intact on both ends. Set aside.

2. In a small bowl, mix together salt, coriander, fennel seed powder, cayenne pepper, and amchur.

3. Fill 1 okra at a time with a little bit of the dry masala. Use your finger to slide the masala through the opening.

4. Heat oil in a fry pan on medium-high heat. Add the stuffed okra in a single layer. Stir slowly to cover with oil. Reduce heat to medium. Cover with lid and cook for about 5 minutes.

5. Open the lid, turn okra over, and cook, uncovered, for another 5 minutes, turning occasionally. Transfer to a serving bowl.

NUTRITION INFORMATION PER SERVING:

Calories: 53; Total Fat: 5 g (Saturated

Fat: 0.5 g); Carbohydrate: 3 g; Protein: 1 g;

Fiber: 1 g; Sodium: 294 mg

GF

Stuffed Bitter Melons

Bharva Karele

PREP : 2 to 4 hours

COOK : 20 minutes

MAKES : 6 servings

SERVING SIZE : ½-1 piece

Bitter melon, as the name implies, is bitter in taste. Indians either love or hate it. It has been in the news recently for its benefits in reducing blood glucose levels in people with type 2 diabetes, although more studies are needed to confirm the findings.

This is not an easy dish to prepare, but it is one of the best ways to serve bitter melons. Choose melons that are small and tender. The juices and the flesh can be intolerably bitter if not treated properly. Salt them to reduce the bitterness, as directed in the recipe.

½ pound small (3-4 inches long) bitter

melons (karele)

¾ teaspoon salt, plus more for salting

3 tablespoons canola or vegetable oil, divided

¾ cup onion, grated

½ teaspoon turmeric

1 tablespoon ground coriander

1 teaspoon fennel seeds, coarsely ground

½ teaspoon cayenne pepper, or to taste

1 tablespoon lemon juice

1. Peel the top ridges of the bitter melon. Slit the bitter melon from top to bottom about ¼ inch deep, leaving about ¼ inch intact on both ends. Liberally sprinkle salt on top and inside the melon. Let sit for 2 hours to overnight. Rinse the bitter melons and lightly squeeze to remove excess water.

2. Heat 1 tablespoon oil on medium-high heat in a nonstick pan. Add the grated onion, stir and cook for 1 to 2 minutes until onions are transparent. Transfer to a small bowl.

3. Add the turmeric, salt, coriander, fennel seed powder, cayenne pepper, and lemon juice. Stir well. Cool to room temperature.

4. Fill the bitter melons with onion masala.

5. Using a common sewing thread, wrap the bitter melons a few times with the thread. This keeps the stuffing from falling out.

6. Heat 2 tablespoons of oil in a nonstick fry pan. Add the bitter melons in a single layer. Cover with lid. Cook for 5 minutes. Turn over with tongs. Cover and cook for another 2 to 3 minutes. Open lid and continue to fry until the melons are golden brown (slightly blackened), about 10 minutes.

7. Using kitchen scissors or tweezers, remove the thread. Transfer to a serving platter.

NOTE: Prepared bitter melons will keep in refrigerator for up to 2 weeks. Or freeze for up to 3 months. Thaw and reheat before serving.

NUTRITION INFORMATION PER SERVING:

Calories: 79; Total Fat: 7 g (Saturated Fat: 0.5 g); Carbohydrate: