Curried Split Peas With Rice
|Dried yellow split peas||1 2⁄3 Cup (26.67 tbs)|
|Water||5 Cup (80 tbs)|
|Vegetable cooking spray||1|
|Reduced-calorie margarine||1 1⁄2 Tablespoon|
|Chopped onion||3 Cup (48 tbs)|
|Grated unsweetened coconut||1 Tablespoon|
|Crushed red pepper flakes||1 Teaspoon|
|Grated peeled ginger root||2 Teaspoon|
|Ground bay leaves||1⁄2 Teaspoon|
|All purpose flour||2 Tablespoon|
|Curry powder||1 Tablespoon|
|Skim milk||1 Cup (16 tbs)|
|Canned vegetable broth/Canned chicken broth, undiluted||1⁄2 Cup (8 tbs)|
|Lemon juice||1 Teaspoon|
|Cooked long grain rice||4 1⁄2 Cup (72 tbs), cooked without salt or fat|
|Sliced green onions||1⁄4 Cup (4 tbs)|
|Raisins||1⁄4 Cup (4 tbs)|
Combine peas and water in a Dutch oven.
Bring to a boil; cover, reduce heat, and simmer 40 to 45 minutes or until peas are tender.
Drain well, and set aside.
Coat a large nonstick skillet with cooking spray; add margarine.
Place over medium heat until margarine melts.
Add onion and next 4 ingredients; saute 3 to 4 minutes or until onion is tender.
Add flour and curry powder, stirring well.
Cook 1 minute, stirring constantly.
Gradually add milk and vegetable broth to flour mixture.
Cook over medium heat, stirring constantly, until mixture is thickened and bubbly.
Remove from heat; stir in peas, lemon juice, and salt.
Cook until mixture is thoroughly heated, stirring occasionally.
For each serving, top 3/4 cup rice with 1 cup pea mixture.
Top each serving with 2 teaspoons green onions and 2 teaspoons raisins.
Serving size: Complete recipe
Calories 2895 Calories from Fat 231
% Daily Value*
Total Fat 27 g41%
Saturated Fat 8.5 g42.4%
Trans Fat 0 g
Cholesterol 10.5 mg3.5%
Sodium 947.5 mg39.5%
Total Carbohydrates 545 g181.8%
Dietary Fiber 135.9 g543.7%
Sugars 94.5 g
Protein 139 g278.4%
Vitamin A 61.7% Vitamin C 129.2%
Calcium 77.2% Iron 155.4%
*Based on a 2000 Calorie diet