These dumplings work well as a side dish or served in soup. Don't forget stews and casseroles, too! This dish is low in fat and high in inflammation-fighting ingredients.
INGREDIENTS | SERVES 6
- ½ cup cornmeal
- ½ cup whole-wheat flour
- ½ teaspoon curry powder
- Pinch of iodized salt
- 1 egg white
- ¼ cup nonfat yogurt
- ¼ cup skim milk
- 1 teaspoon extra-virgin olive oil
- 1 jalapeño or serrano pepper
- ¼ cup cooked corn
Sift together the cornmeal, flour, curry powder, and salt. In a separate bowl, mix together the egg white, yogurt, milk, and oil.
Combine the wet and dry ingredients.
Stem, seed, and mince the chili pepper; fold it into the dumpling mixture along with the corn.
Bring 1½ gallons of water to a boil. Drop dumplings by the teaspoonful into the water (use a spoon to scoop the dumpling mix from the bowl and another spoon to push the dumpling into the boiling water).
Cook for approximately 12 to 15 minutes or until the dumplings are cooked through.
PER SERVING: Calories: 96 | Fat: 1.5 g | Protein: 4 g | Sodium: 28 mg | Fiber: 2 g | Carbohydrate: 18 g
A Spicy Anti-Inflammatory Blend
Curry is a blend of ground spices including turmeric, cumin, coriander, and cayenne. Together these spices are touted to enhance the health of the cardiovascular and immune systems.