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Curried Potatoes With Peas And Cauliflower

Diet.Chef's picture
  Waxy boiling potatoes 2 Pound (6 medium size, such as red skinned ones)
  Vegetable oil 2 Tablespoon
  Onions 4 Ounce, chopped (2 medium size)
  Minced fresh ginger 2 Tablespoon
  Garlic cloves 2 Medium, minced or crushed through a press
  Curry powder 1 Tablespoon
  Ground cumin 2 Teaspoon
  Ground coriander 2 Teaspoon
  Cayenne pepper 1⁄8 Teaspoon
  Tomato sauce 8 Ounce (1 can)
  Canned chicken broth 2 Cup (32 tbs)
  Salt 1 Teaspoon
  Small cauliflower florets 1 Pound (4 cups)
  Plain low fat yogurt 1⁄2 Cup (8 tbs)
  Frozen peas 10 Ounce (1 package)

1. Peel the potatoes and prick them all over with a skewer. Cut into 1-inch chunks (if not cooking right away, keep in a bowl of cold water and then drain and pat dry before proceeding). Spoon 1 tablespoon of the vegetable oil into a large heavy nonstick skillet or stovetop casserole and place over moderately high heat. Add the potatoes and brown very well, 10 to 12 minutes, stirring once in a while. Remove from the pan and reserve.
2. Add the remaining 1 tablespoon vegetable oil to the pan and place over moderately high heat. Add the onions and fry until deep brown in color (this is important), 12 to 15 minutes, stirring almost constantly and adding 1 to 2 tablespoons water each time the onions begin to dry out or scorch (6 to 8 tablespoons water will be needed).
3. Add the ginger and garlic and cook for 30 seconds. Stir in the curry powder, cumin, coriander and optional cayenne. Cook for 30 seconds longer. Stir in the tomato sauce, chicken broth and the salt. Return the potatoes to the pan and add the cauliflower and yogurt. Bring to a boil, stirring frequently, over moderate heat. Reduce the heat, partially cover and simmer, stirring occasionally, until the vegetables are tender, about 30 minutes. Add the peas and cook for about 5 minutes longer, just until they are heated through. Serve hot.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1649 Calories from Fat 378

% Daily Value*

Total Fat 43 g66%

Saturated Fat 7 g35%

Trans Fat 0 g

Cholesterol 6.8 mg2.3%

Sodium 2713.9 mg113.1%

Total Carbohydrates 286 g95.4%

Dietary Fiber 61.3 g245.1%

Sugars 61.8 g

Protein 63 g125.9%

Vitamin A 152.8% Vitamin C 812%

Calcium 74.1% Iron 128.4%

*Based on a 2000 Calorie diet

Curried Potatoes With Peas And Cauliflower Recipe