Stir-Fried Curried Vegetables
There can be quite a range of spiciness in commercial curry powders. Be sure you know how hot your curry is before you use the full tablespoon called for.
  • 1 cup rice
  • 3/4 teaspoon salt
  • 1 tablespoon olive oil
  • 3/4 pound sweet potatoes, cut into matchsticks
  • 3 cups cauliflower florets, sliced 1/2 inch thick
  • 4 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 3 plum tomatoes, diced
  • 1 tablespoon curry powder
  • 1/2 cup water
  • 8 cups spinach, shredded
  • 2 tablespoons mango chutney, chopped
  • 1 cup plain low-fat yogurt

1. In a medium saucepan, cook the rice according to package directions, but use 1/4 teaspoon of salt.

2. In a vegetable steamer, steam the sweet potatoes until firm-tender, about 5 minutes. Set aside.

3. Meanwhile, in a nonstick Dutch oven or flameproof casserole, heat the oil over medium-high heat. Add the cauliflower and stir-fry until the cauliflower is lightly browned, about 3 minutes.

4. Add the garlic and ginger, and stir-fry until fragrant, about 1 minute. Add the sweet potatoes, the remaining 1/2 teaspoon salt, the tomatoes, and curry powder, stirring to coat. Add the water and cook, stirring frequently, until the sweet potato is tender, about 3 minutes.

5. Stir in the spinach and chutney and cook, stirring frequently, until the spinach has wilted, about 3 minutes. Serve with the rice and yogurt.

Nutritional Information
Per serving: 389 calories, 6.4g total fat (1.3g saturated), 4mg cholesterol, 8g dietary fiber (2.4g soluble), 73g carbohydrate, 12g protein, 627mg sodium.
Good source of: beta carotene, fiber, folate, potassium, riboflavin, thiamin, vitamin B6, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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