Sweet Potato Curry With Bananas And Okra

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* Exported from MasterCook *

 

Sweet Potato Curry With Bananas And Okra

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 128

Serving Size : 6 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Mirkin's 20/30 Fat & Fiber

Fruits Grains And Cereals

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 large onion -- chopped

2 cloves garlic -- minced

3 medium sweet potatoes -- scrubbed or peeled

and cut into 1-inch cubes

4 unripened bananas -- peeled

and cut in1/2-inch slices

1 stalk lemongrass -- (optional)

sliced lengthwise and crushed

3 cups bouillon

1 tablespoon mild curry powder

1 teaspoon paprika

1 teaspoon Dessert Spice Blend

(see separate recipe)

OR ground cinnamon

2 cups fresh or frozen okra

(whole if small or cut into 1/2-inch

slices if large)

1 cup soy milk or plain fat-free yogurt

1/4 cup chopped fresh cilantro -- (optional)

2 cups cooked barley

OR other whole grain of your choice

 

Combine the onion, garlic, sweet potatoes, bananas, lemongrass, bouillon

and spices in a large pot over medium heat and bring to a boil. Reduce

heat and simmer, uncovered, 30 to 40 minutes or until the sweet potatoes

are tender. Remove the lemongrass.

 

Stir in the okra and bring to a boil. Reduce heat and simmer 10 minutes or

until vegetables are tender. Add the soy milk or yogurt and heat through

but do not boil. Stir in the cilantro, if desired, and serve over cooked

whole grains.

 

Yield: 6 to 8 servings, calories: 250, fat: 2g, fiber: 9g.

 

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* Exported from MasterCook *

 

Dessert Spice Blend

 

Recipe By :The 20/30 Fat & Fiber Diet Plan, by Mirkin and Fox, page 99

Serving Size : 1 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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

3 tablespoons ground cinnamon

1 tablespoon ground nutmeg

1 tablespoon ground ginger

1 teaspoon ground cloves

1 teaspoon ground cardamom

1 teaspoon ground mace

 

Hot breakfast cereals and whole grain desserts can be made more delicious

with a cinnamon-based spice blend. Find a good " Apple Pie Spice " or

" Pumpkin Pie Spice " in your supermarket or make your own with this recipe.

 

Mix all ingredients together in a small bowl. Store in an airtight container.

 

Yield: about 1/4 cup, calories: 33 per tbls, 1g fat, 1 gram fiber

 

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