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VEGETABLE CURRY
4 cups
brown rice
1 1/2 cups cauliflower
florets
2 medium
carrots, sliced thin
1 cups
broccoli florets
1 medium
red bell pepper, deseeded and sliced
1 medium
onion, sliced thin
1 cup
frozen green peas
15 ounces
canned tomatoes
1 tablespoon
toasted bread crumbs
SAUCE
2 tablespoons
olive oil
1 tablespoon
curry powder
2 clove
garlic
1/4 teaspoon
red chili pepper or cayenne
1/2 cup
vegetable broth
2 tablespoons
fresh lime juice
Cook rice by covering with extra 1/2" water
on top. Bring to a boil and boil for a minute
uncovered. Cover the pot and simmer gently for
30 minutes. Check water level and adjust so
that all water is absorbed and the rice is moist
when cooked. Steam the cauliflower, sliced carrots
and broccoli for 7-8 minutes, then add the red
bell pepper, sliced onion and green peas and
steam 3 minutes more. Add the tomatoes at the
last minute and mix. Set aside in a casserole
dish. Heat oil in a non-stick pan and add curry
powder, garlic and red chili pepper. Sauté for
2-3 minutes. Add vegetable broth and boil for
3 minutes. Stir in fresh lime juice and pour
over the vegetables. Sprinkle the top with toasted
bread crumbs and serve hot.
Notes: Excellent source of Vitamin A, B6,
B1, Folacin, Niacin and Zinc.
Good source of Vitamin B2 and Iron.
Serves 8
Prep Time: 0:30
Total Calories 434
Protein 11g
Carbohydrate 8g
Fat 7g
Cholesterol 0mg
Dietary Fiber 4g
%Calories from Fat 13%
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