WW 1 pot meals - Vegetable Balti

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* Exported from MasterCook *

 

Vegetable Balti

 

Recipe By :

Serving Size : 0 Preparation Time :0:00

Categories : Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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low fat cooking spray

2 large onions -- finely sliced

4 cloves garlic -- crushed

1 piece fresh ginger -- (1 inch) peeled and chopped

1 small red chilli -- deseeded, chopped (optional)

1/2 teaspoon cumin seeds -- crushed

1 teaspoon coriander seeds -- crushed

1 tablespoon garam masala

7 ounces potatoes -- diced

4 medium carrots -- chopped

1 small cauliflower -- chopped into florets

1 can chopped tomatoes -- (400 g )

1/2 pint vegetable stock

7 ounces green beans -- chopped

6 fluid ounces fat free plain yoghurt

1 small bunch fresh coriander -- chopped to garnish

 

Heat a large non stick frying pan then spray with the low fat cooking spray.

Stir fry the onions for 5 mins, season, adding a little water to stop them

sticking and help soften them. Mix in the garlic, ginger, chilli and

spices, then cook for a further 2 mins.

 

Add the potatoes, carrots, cauliflower, tomatoes and stock, then bring to

the boil. Turn down the heat and simmer for 20 mins. Add the beans and

simmer for a further 5 mins or until the sauce is thick.

 

Remove the pan from the heat and allow to cool a little before stirring in

the yogurt and fresh coriander, then serve.

 

Source:

" Weight Watchers One Pot Meals "

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Per Serving (excluding unknown items): 675 Calories; 6g Fat (8.0% calories

from fat); 23g Protein; 142g Carbohydrate; 30g Dietary Fiber; 2mg

Cholesterol; 1804mg Sodium. Exchanges: 4 Grain(Starch); 0 Lean Meat; 15

Vegetable; 1 Fat.

 

NOTES : Serves 4. Prep 15 mins. Cook 35 mins. Counts as 3 of 5 a day. 1

Weight Watchers Point value per serving. Suitable for Core Plan

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0