VEGETABLE CURRY
Makes 8 servings
Each serving equals one and one-half Five A Day servings
Ingredients
• 2 lbs mixed vegetables (french beans, carrots, peas, potatoes & cauliflower)
• 2 onions, chopped
• 10 mild red chilies
• 10 tsp. poppy seeds
• 7 cloves garlic
• ½ tsp turmeric
• 1" piece fresh root ginger, grated
• 3 tsp. melted butter
• ½ tsp curry powder
• 7 oz plain yogurt
• 3 Tbsp whipped cream
• 1 tsp sugar
• salt to taste
Directions
Prepare and cook the mixed vegetables till crunchy, breaking or cutting large ones into bite-sized pieces. Vegetables can also be microwaved.
Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger into a paste.
Melt butter in a heavy based saucepan.
Add the paste and cook for 3 to 4 minutes.
Stir in the curry powder and cook for a few minutes more.
Then add the vegetables and water and bring to the boil and simmer for a few minutes.
Stir in the yogurt, cream, sugar and salt, heat gently then serve hot with pita bread.
Nutritional analysis per serving:
Calories 145, Protein 6g, Fat 4g, Calories From Fat 24%, Cholesterol 9mg, Carbohydrates 22g, Fiber 5g, Sodium 182mg.
|
