Recipe: Pan Roasted Dhoodi Rings
Dhoodi [Opo squash or Calabash] is a bottle shaped gourd/squash that is widely used in South Asian cooking. Let’s see how the Dhoodi can be used to make a tasty snack called Dhoodi Rings that can either be grilled or sautéed on a pan and eaten with your favorite chutney/dip. It is low in carbs, fat and sodium. This is a great substitute for fried onion rings or fried and battered zucchini or potato slices. It is a great snack for school or for chai time.
This recipe of Dhoodi Rings is a great new addition to the family dinner table. 3 Dhoodi Rings has 1/2 cup of vegetables in it. It’s also the equivalent of a serving of vegetables on the USDA’s MyPlate, which provides guidance on the appropriate amounts of fruits, vegetables, grains, dairy and protein each person should consume to live a healthier, more balanced life.
Pan Roasted Dhoodi Rings
Serving size: 3 Dhoodi Rings
Total Servings: 5
Cooking Time: 20 Minutes
Ingredients:
- 7-inch long opo, dhoodi or bottle gourd squash
- 1/8 tsp turmeric powder
- 1 tsp chili powder
- 1/8 tsp salt
- 3 Tbsp skim yogurt
- ¼ cup onions, diced
- ¼ cup cilantro, chopped
- 4 tsp olive oil
Cooking method:
- With skin on, cut squash into thick slices and create a small hole in the center to create a ring.
- In a mixing bowl, place ingredients #2-7 and mix well. Then add squash rings and mix, make sure all sides are coated well.
- Heat nonstick Tavva/flat cooking pan with 2 tsp olive oil and add the squash rings. Cook for 3 minutes on medium heat then flip and cook for 3 more minutes.
- Serve with cilantro chutney or hummus.
Nutritional Information
| Serving size: 3 Dhoodi Rings
Each serving provides: |
|
| Calories | 95 Kcal |
| Protein | 1g |
| Total Carb | 3.5g |
| Total Fat | 3.5g |
| Sodium | 70mg |
Other Resources:
MyPlate icons – https://www.choosemyplate.gov/myplate-graphic-resources
Nutrient info – USDA database – https://ndb.nal.usda.gov/ndb/search/list
Nutrient info – www.calorieking.com
Nutrient info – Patel Brothers – http://store.patelbros.com/
This South Asian series is brought to you by Advocate Health Care, created in collaboration with Boehringer Ingelheim.
Copyright © 2019 Advocate Aurora Health, Inc. and Boehringer Ingelheim Pharmaceuticals, Inc. All rights reserved.
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About the Author
Sri Sakthi Ramanathan, RD, LDN earned her bachelor’s degree from UIC in 2008 and completed her 1 year nutrition internship with the Advocate group of hospitals. She has been a dietitian for 10 years and enjoys making meal planning easier and applicable for her clients. She currently works part time at Advocate Heart institute for their South Asian Cardiovascular Center as their community dietitian. She is the nutrition expert when it comes to South Asian community health.
