Spicy Upma with Vegetables
|Cream of wheat/Farina, dry roasted||1 Cup (16 tbs) (Do Not Use Instant)|
|Extra light olive oil||2 Tablespoon|
|Green chilies/Jalapeno peppers||2 , stemmed and thinly sliced|
|Sweet onion||1 , peeled and diced|
|Carrot||1 , peeled and diced|
|Bell pepper||1 , seeded and diced (Red / Orange)|
|Potato||1 , peeled and diced|
|Water||2 Cup (32 tbs)|
|Ripe tomato||1 , diced|
|Ginger||1 Inch, peeled and grated|
|Lime juice||1 Tablespoon|
|Brown sugar||1⁄2 Teaspoon|
|Garam masala||1⁄2 Teaspoon|
|Melted butter||1 Tablespoon|
|Chopped cilantro||2 Tablespoon|
|Low fat plain yogurt||1 Cup (16 tbs)|
1. Stove-top method: Place Cream of Wheat in a nonstick skillet. Dry roast, stirring, over medium heat for 5 minutes, or until it turns a shade darker. Let it cool.
Microwave method: In a microwave-safe dish, dry roast the Cream of Wheat on high (100%) for 1 minute, stir once, and dry roast 1 minute more, until it turns a shade darker. Cool.
2. In a large nonstick skillet or saucepan, heat the oil. Add the green chilies, onion, carrot, bell pepper, and potato, and sauté over medium heat for 7 minutes, until the vegetables are tender.
3. Add the water, tomato, ginger, lime juice, brown sugar, garam masala, salt, butter, and cilantro, and bring to a boil. Reduce the heat to low and simmer for 5 minutes. Slowly add the roasted Cream of Wheat to the skillet, stirring constantly in a circular motion. Stir until all the water is absorbed. Simmer for 2 minutes.
4. Serve with a dollop of yogurt on the side
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Calories 365 Calories from Fat 110
% Daily Value*
Total Fat 12 g19.2%
Saturated Fat 3.7 g18.4%
Trans Fat 0 g
Cholesterol 11.5 mg3.8%
Sodium 325.6 mg13.6%
Total Carbohydrates 55 g18.2%
Dietary Fiber 4.7 g18.8%
Sugars 9 g
Protein 10 g19.8%
Vitamin A 72.9% Vitamin C 102.8%
Calcium 27.2% Iron 74.2%
*Based on a 2000 Calorie diet