From Linda Bladholm’s A Fork on the Road
Cardamom is used as a warming spice in winter in this recipe adapted from “Indian in Minutes” by Monisha Bharadwaj (Laurel Glen, 2002). Serve with rice or flatbread.
3 tablespoons vegetable oil
8 green cardamom pods, seeds removed and crushed in a mortar
1 1/4 pounds boneless chicken, cubed
1 teaspoon chili powder
1 teaspoon turmeric
2 tablespoons tomato paste
2/3 cup plain yogurt
Heat oil in a skillet over medium-high heat and fry cardamom 1 minute. Add chicken and salt to taste and stir-fry until the meat is sealed on all sides. Stir in the spices, tomato paste, yogurt and 1/2 cup water. Bring to a boil, reduce heat to low and cook until the chicken is tender, about 25 minutes. Makes 4 servings.
Per serving: 264 calories (40 percent from fat), 11.4 g of fat, (2.1 saturated fat, 3.2 g monounsaturated fat), 93 mg cholesterol, 33 g protein, 6.4 g carbohydrates, 1.3 g fiber, 269 mg sodium.