Vegetable Curry With Yogurt Sauce
|Unsalted margarine||1 Tablespoon|
|Yellow onion||1 Large, chopped fine|
|Garlic||2 Clove (10 gm), minced|
|Curry powder||2 Teaspoon|
|Ground cinnamon||1⁄2 Teaspoon|
|Low sodium chicken broth||2 Cup (32 tbs)|
|Long grain rice||1⁄2 Cup (8 tbs)|
|Ripe tomato||1 Medium, cored and chopped|
|Carrots||2 Medium, peeled and diced|
|Cooked drained chick peas||1 Cup (16 tbs)|
|Raisins||1⁄2 Cup (8 tbs)|
|Tiny cauliflower florets||1 1⁄2 Cup (24 tbs)|
|Green peas||1 Cup (16 tbs) (Use Fresh Or Frozen)|
|Low fat plain yogurt||1 Cup (16 tbs)|
|Grated cucumber||1⁄2 Cup (8 tbs)|
|Black pepper||1⁄2 Teaspoon|
|Lemon juice||2 Teaspoon|
|Minced parsley||2 Tablespoon|
In a large heavy saucepan, melt the margarine over moderate heat; add the onion and cook, uncovered, for 5 minutes or until soft.
Add the garlic, curry powder, and cinnamon, and cook 2 minutes more, stirring often.
Stir in the chicken broth, rice, tomato, and carrots, and bring to a simmer.
Add the chick peas and raisins, cover, and simmer for 20 minutes.
Add the cauliflower and peas, cover again, and cook 10 minutes longer.
Meanwhile, prepare the yogurt sauce.
In a small bowl, combine the yogurt, cucumber, and pepper and set aside.
Stir the lemon juice into the curry and spoon the curry onto a platter.
Garnish with the parsley.
Serving size: Complete recipe
Calories 1727 Calories from Fat 222
% Daily Value*
Total Fat 25 g39.1%
Saturated Fat 6.4 g32.1%
Trans Fat 0 g
Cholesterol 13.6 mg4.5%
Sodium 1275.4 mg53.1%
Total Carbohydrates 333 g110.9%
Dietary Fiber 49.6 g198.5%
Sugars 97.5 g
Protein 66 g131.2%
Vitamin A 519.2% Vitamin C 519.5%
Calcium 88.6% Iron 96.3%
*Based on a 2000 Calorie diet