LAU CHINGRI (BOTTLE GOURD CURRY WITH SHRIMP)

When preparing this dish for her family, Kar Bhowmik uses unpeeled shrimp, and everyone happily consumes the shrimp along with their peel and tails.

1/2 pound medium shrimp, peeled if desired 1 teaspoon turmeric

Pinch salt, plus more to taste 3 tablespoons mustard oil

1 tablespoon ghee

4 green finger chiles, or to taste

2 Indian bay leaves or 1 (2-inch) cinnamon

stick

1/2 teaspoon nigella seeds

6 cups 1-inch pieces peeled bottle gourd

or zucchini

1 tablespoon ginger paste

1 tablespoon granulated sugar Cilantro leaves, for garnish Basmati or jasmine rice, for serving

In a medium bowl, toss shrimp with turmeric and a pinch of salt.

In a large skillet with a lid, heat mustard oil over medium-high heat. Add shrimp and saute until they just begin to cook through, about 3 minutes. Remove shrimp from oil and set aside. Do not drain shrimp.

Add ghee to the mustard oil in the skillet and add green finger chiles, Indian bay leaves and nigella seeds. Cook over medium-high heat 30 seconds, then add bottle gourd, ginger paste and sugar. Reduce heat to medium, cover skillet and cook 10 minutes, stirring occasionally. Remove lid and continue cooking and stirring until most of the liquid has evaporated, about 5 minutes. Taste for seasoning, adding salt if needed. Add shrimp, stir to combine and cook 2 minutes or until shrimp has heated through. Remove from heat, sprinkle with cilantro and serve over rice.

Serves 4.

Per serving, without rice: 177 calories (percent of calories from fat, 56), 10 grams protein, 10 grams carbohydrates, 8 grams total sugars, 2 grams fiber, 11 grams total fat (1 gram saturated), 72 milligrams cholesterol, 337 milligrams sodium.