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By Root 284 0

may be stir-fried in oil, sautéed with spices, or fried. Deep-fat frying as a medium for cooking is probably as popular in Indian cooking as baking is in Western cooking. People associate frying with high fat and calories, but it doesn’t have to be. Properly cooked fried foods absorb less fat, and can have less fat and calories than foods that have been stir-fried or pan-fried. They may even have less fat than baked pastries. The most important factor in deep-fat frying is to maintain the right temperature for the food. For example, puri (fried bread) fried on high heat will soak up less fat than if they were fried on medium heat. Foods can be fried in any type of container. The most common is the wok-like karahi (page 8). Nutritionally speaking, you should limit the use of fried foods overall.

SAVE TIME IN THE KITCHEN

In today’s fast-paced world, most of us have limited time to cook, but we do want to eat healthy and delicious foods. Every effort has been made to prepare dishes in a time-efficient manner. Here are some universal as well as Indian meal-specific tips to prepare meals in 30 to 45 minutes. Of course, there are dishes and meals that take a longer time and should be prepared when you have the time and feel creative.

1. Keep the ingredients on hand. See Stocking the Pantry for Indian cooking on page 27. Indian cooking uses many dried ingredients, which can be stored for a long time. For perishables, shop only once or twice a week to save time as well as money.

2. Clean and chop vegetables. To save time, I usually clean and chop the whole package of vegetables at one time and refrigerate small portions in sealed plastic bags. If you do not have the time or do not like to mess with chopping vegetables, many grocery stores now carry chopped vegetables, which are convenient and quick to use. The taste of fresh vegetables cannot be duplicated; spend a little extra on fresh ingredients and taste the difference.

3. Use frozen vegetables. Keep a good supply of frozen vegetables; they are a convenient substitute for fresh vegetables. I especially like to keep frozen peas, green beans, mixed vegetables, and spinach on hand.

4. Stock up on canned beans and tomato products. For a quick meal, these are very handy. I have included some recipes using canned beans and tomato sauces.

5. Keep a running grocery list. Encourage family members to add items to the grocery list as needed. This is especially helpful if you have more than one cook in the house.

6. Plan meals for the upcoming week. Sometimes it takes longer to decide what to cook than cooking itself. Add ingredients to the shopping list as you plan your menus.

7. Freeze extras for rainy days. Double the recipe and freeze the extra for those days when nobody can or wants to cook. However, remember not all things freeze well. I have included freezing directions wherever possible.

8. Buy chopped garlic or garlic paste and substitute for fresh, if desired.

9. Freeze ginger or use ginger paste. Preparing ginger can take time. I keep frozen ginger on hand to save time. To freeze ginger, purchase ⅛ to ¼ pound of fresh, tender ginger. Peel and grate or chop the ginger. To grate ginger, grate with the grain to minimize the fiber that comes out. If you have an electric chopper, finely chop the ginger and freeze it. I usually divide the ginger into approximately 1-teaspoon portions, placing them on a plate lined with plastic wrap and freezing it. When it is completely frozen, remove it from the plastic wrap and store in a sealed plastic bag or container. It will take time initially, but on a daily basis it saves a lot of time.

10. Prepare and freeze onion masala. Chopping, grinding, and cooking the onion masala takes time. I will often prepare and freeze the onion masala portion of a recipe ahead of time. This is very handy when I’m in a hurry or have company. Thaw frozen masala in the refrigerator overnight or in a microwave prior to using. Using frozen masala can save a significant amount of time without altering the taste