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Low fat Karela (Bitter Melon Gourd) Recipe

Studies indicate that Karela and Fenugreek lower Insulin Resistance. The natural bitterness and seeds are the key to lower Insulin Resistance. To lower the fat, we will use Canola oil cooking spray only during frying.

Ingredients

1. Red Onions finely chopped: 1 small

2. Karela: 3 Medium size
3. Minced Garlic: 2 cloves 
4. Finely chopped fresh ginger: ½ Inch
5. Ground Cumin: ¼ teaspoon 
6. Turmeric : ½ teaspoon 
7. Fenugreek powder: ½ teaspoon
8. Sea Salt to taste 
9. Cayenne pepper:  ¼ teaspoon to taste 
10. Lime juice: ½ teaspoon

Method

1. Peel and chop onion. Spread out chopped onion on a plate. Spray lightly with cooking oil spray.

2. Wash and cut Karela in to ¼" thick slices. Spread out Karela chips on a plate. Spray lightly with cooking oil spray.

3. Coat a heavy bottom pan with Cooking oil spray.

4. Heat pan. When hot add onions and sauté till clear and edges start to turn brown.

5. Add Garlic and ginger and sauté for one minute

6. Add Turmeric, Fenugreek, salt and cayenne pepper. Sauté one minute. Don't let the Masala burn. If needed add a table spoon of water.

7. Add Karela chips. Cook covered on medium heat for five minutes. Karela will ooze water. Stir. Add a tablespoon of water and cook covered longer till Karela is tender.
8.  Remove cover. Turn on heat to high, till almost all the water is gone. Turn off heat.

9. Stir in Lime juice.

Yield: 3 Vegetable servings