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Curried Vegetables

Yield 6 servings (serving size: 1 cup vegetable mixture, 1 cup rice, 2 teaspoons cashews, and 2 teaspoons cilantro)
This Curried Vegetables recipe serves as a great main dish or side.

Ingredients

  • 1 cup diagonally sliced carrot
  • 1 1/4 cups cubed peeled baking potato (about 1/2 pound)
  • 2 cups cauliflower florets
  • 2 cups (1-inch) diagonally sliced green beans
  • 1 1/2 teaspoons vegetable oil
  • 1/2 cup coarsely chopped onion
  • 1 tablespoon grated peeled fresh ginger
  • 1 garlic clove, minced
  • 1 tablespoon curry powder
  • 1/2 cup no-salt-added chicken broth
  • 1 cup plain low-fat yogurt
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 6 cups hot cooked rice
  • 1/4 cup chopped unsalted cashews
  • 1/4 cup coarsely chopped fresh cilantro

Nutrition Information

  • calories 359
  • caloriesfromfat 13 %
  • fat 5.1 g
  • satfat 1.2 g
  • monofat 2.2 g
  • polyfat 1.1 g
  • protein 9.6 g
  • carbohydrate 69.1 g
  • fiber 4.7 g
  • cholesterol 2 mg
  • iron 3.4 mg
  • sodium 252 mg
  • calcium 137 mg

How to Make It

  1. Layer carrot, potato, cauliflower, and green beans in a vegetable steamer over boiling water. Cover; steam 10 minutes or until vegetables are tender. Set aside.

  2. Heat oil in a large skillet over medium-high heat. Add chopped onion, and saute until golden. Add ginger and garlic, and saute 1 minute. Add curry powder, and stir well. Add broth, and bring to a boil. Remove from heat, and set aside.

  3. Combine yogurt, salt, and pepper in a small bowl; stir well. Gradually add about half of hot broth mixture to yogurt mixture, stirring constantly with a whisk. Stir yogurt mixture into remaining broth mixture in pan. Add steamed vegetables to skillet, tossing gently to coat. Serve vegetable mixture over rice; sprinkle with cashews and cilantro.