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Low-Fat and Luscious--Indian-Style Vegetables

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I made this last night, and it was very good. I had to cook the cauliflower a

little longer than it says to get it tender. Served it with baked curried tofu.

 

 

* Exported from MasterCook *

 

Indian-Style Vegetables and Rice

 

Recipe By :Better Homes and Gardens

Serving Size : 4 Preparation Time :0:00

Categories : BH & G Low Fat Vegetarian Fatfree

Main Dishes Vegan

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3/4 cup brown rice -- (uncooked)

non-stick cooking spray

2 cloves garlic -- minced

3/4 cup water

1/2 cup apple juice

2 medium potatoes -- cut in 1/2 " cubes

1 medium carrot -- cut into 1/4 " thick slices

2 tablespoons soy sauce, low sodium

3 teaspoons curry powder -- (2-3 tsp.)

1 teaspoon ginger root -- grated

1/2 teaspoon cardamom

1/4 teaspoon cinnamon

2 cups cauliflower flowerets

1 medium zucchini -- halved lengthwise and cut into 1/2-inch

slices

1 cup frozen peas

1/3 cup golden raisins

Chutney -- (optional)

 

Cook the brown rice according to package directions, except omit any salt.

 

Meanwhile, spray an unheated 4 1/2-quart Dutch oven with nonstick coating.

Preheat over medium-high heat. Add onion and garlic; cook and stir until onion

is tender. Carefully add the water, apple juice, potatoes, carrot, soy sauce,

curry powder, gingerroot, cardamom, and cinnamon. Bring to boiling; reduce

heat. Simmer, covered, for 10 minutes.

 

Add the cauliflower, zucchini, peas, and raisins to the Dutch oven. Simmer,

covered, for 10 minutes more or until cauliflower is tender. Serve over hot

cooked brown rice. If desired, serve with chutney.

 

Source:

" Low-Fat and Luscious Vegetarian "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 302 Calories (kcal); 2g Total Fat; (4% calories from fat); 9g

Protein; 66g Carbohydrate; 0mg Cholesterol; 373mg Sodium

Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 0 Fat; 0

Other Carbohydrates

 

NOTES : Photo available at http://sbvdesigns.com/veg/recipes/indianstyle.htm

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

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