Seeded Zucchini Steam-Saute

1 small onion (about ¼ lb), thinly sliced
3 T vegetable stock or water
2 t chili powder (see Hint below)
1 t cumin seed
1 t mustard seed (black mustard seed is preferred)
1 large carrot (about 6 oz.), cut in matchsticks or grated
3 large zucchini (about 1¼ lb), cut in matchsticks or grated
optional: salt (or garlic salt) and pepper to taste

Toss together carrot, zucchini and chili powder in a medium bowl. Heat a medium-sized, non-stick skillet over high heat. Put mustard seeds in the pan and cover immediately. Listen carefully when seeds begin to pop (holding the lid firmly on the pan), swirl pan over the heat until popping dies down. Pour seeds into vegetable mix. This will take 2 to 3 minutes. Reduce heat to medium and put cumin seeds in the pan. Toast, swirling frequently, until the seeds become fragrant, about 2 minutes. Pour seeds onto vegetables and mix. Add onion to the pan, cover, and cook for 2 to 3 minutes until it begins to brown and stick to the pan. Add stock or water and stir onions to unstick and dissolve brown bits. Continue to cook and stir until liquid has evaporated and onion is limp. Add vegetable mixture, and cook, stirring frequently, until tender-crisp, 3 or 4 minutes for matchsticks, 2 minutes if grated. Season with salt and pepper, if desired, and serve.

Serves 6, each: Calories 34, Fat 0.4 g. (10% cff), Carbohydrate 6.8 g., Protein 1.5 g.

Healing Heart Hint

Please be sure to use the full measure of chili powder. Chili powder is a combination of oregano, garlic, cumin and other spices. Hot pepper is only a very small part of most chili powders. In this dish chili powder does not make it highly spiced, but if a very bland dish is preferred, start with only 1 t chili powder and test for the taste you prefer.

Return to Recipes
©2000 Dr. Neal Pinckney Healing Heart Foundation