R: african curry with brown rice

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* Exported from MasterCook *

 

African Curry with Brown Rice

 

Recipe By :UC Berkeley Wellness Newsletter

Serving Size : 0 Preparation Time :0:00

Categories : Rice Vegetarian

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Amount Measure Ingredient -- Preparation Method

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1 cup brown rice

35 ounces canned plum tomatoes -- with their liquid

14 ounces unpeeled sweet potatoes -- in 1/2-inch slices

1/2 cup sliced onion

4 garlic cloves -- crushed and peeled

2 tablespoons curry powder

20 pitted prunes

1 cup coarsely chopped scallions

1/2 cup chopped fresh cilantro -- (leaf coriander)

2 tablespoons peanut butter

1/4 teaspoon salt

 

1 Bring 2 1/2 cups of water to a boil in a medium-size saucepan. Stir in the

rice, cover, reduce the heat to low and cook 45 minutes, or until the rice is

tender and the water is completely absorbed.

 

2 Meanwhile, place the tomatoes and their liquid, the potatoes, onion, garlic

and curry powder in a large saucepan. Bring to a boil over medium-high heat,

reduce the heat to medium-low and simmer 20 minutes, or until the potatoes are

tender. Stir in the remaining ingredients, and cook, stirring occasionally, 10

minutes. Divide the rice among 4 plates and top with the curry.

 

Makes 4 servings

Nutrition Information (values are per serving)

calories 404 • calcium 162 mg • total fat 6 g • iron 5 mg • saturated

fat 0.9 g • potassium 1356 mg • cholesterol 0 mg • beta carotene 12 mg •

sodium 594 mg • vitamin C 71 mg • dietary fiber 11 g • vitamin E 6 mg

 

 

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Per Serving (excluding unknown items): 1920 Calories; 27g Fat (12.0% calories

from fat); 48g Protein; 400g Carbohydrate; 45g Dietary Fiber; 0mg Cholesterol;

2260mg Sodium. Exchanges: 15 1/2 Grain(Starch); 1 Lean Meat; 11 Vegetable; 7

Fruit; 4 Fat.

 

NOTES : This filling entrée, adapted from West African cooking, is a nutritional

standout. One serving supplies about the half the recommended daily fiber

intake, twice the recommended amount of beta carotene, nearly half the potassium

you need each day and more than your daily requirement of vitamin C.

 

Nutr. Assoc. : 0 2470 5212 0 0 0 4635 1337 383 0 0