Frank's Recipes! Low Fat Parsnips with Indian Spices

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Low Fat Parsnips with Indian Spices

Makes 5 servings

2 pounds parsnips
1 tablespoon safflower of canola oil, (I use olive oil)
1 teaspoon whole black mustard seeds, (brown also work just fine)
1 teaspoon whole cumin seeds
1/4 teaspoon whole fenugreek seeds, (optional, but I use them)
1 small chili pepper, stemmed, and partially seeded, or a generous
1 pinch of crushed red pepper flakes, (I pour it on)
1 1/2 cups coarsely chopped onions
1 teaspoon minced garlic
1 1/2 tablespoons fresh minced ginger
1/2 to 1 cup boiling water, (minimum used for cooker)
1/2 teaspoon ground turmeric
1/8 teaspoon ground cardamom
1 teaspoon salt, or to taste

Scrub the parsnips if they are organic and have thin skins. Otherwise, peel them. Cut them on the diagonal into 1/2 inch slices and slice the thick upper pieces in half. Set aside. Heat the oil in the pressure cooker. Sizzle the mustard, cumin, and fenugreek seeds plus the chili pepper over medium-high heat just until the seeds begin to pop, 5 to 10 seconds. Add the onions, garlic, and ginger and cook, stirring frequently, for 1 minute. Add the water (stand back for sputtering oil), turmeric, cardamom, and salt. Stir to blend. As soon as the water returns to the boil, add the reserved parsnips.

Lock the lid in place and over high heat, bring to high pressure. Cook for two minutes (I do 3.5). Reduce the pressure with a quick-release method (I don't because I like mushy parsnips). Remove the lid, tilting away from you. If the parsnips are not cooked enough, cook or simmer in the residual heat. Stir in 2 to 3 tbs. fresh minced coriander just before serving.

Nutrition Facts
Amount Per Serving: Calories 145 - Calories from Fat 5
Percent Total Calories From: Fat 3%, Protein 6%, Carbohydrate 91%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 483mg, Total Carbohydrate 33g, Dietary Fiber 4g, Sugars 0g, Protein 2g, Vitamin A 0 units, Vitamin C 31 units, Calcium 0 units, Iron 1 units