| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegetarian | 2send, Lowfat, Stews, Vegetarian | 4 | Servings |
INGREDIENTS
| 2 | T | Olive oil |
| 1 | Onion, cut into 1/2-inch | |
| cubes | ||
| 2 | c | Sliced mushrooms |
| 2 | t | Curry powder, preferably |
| Madras-style | ||
| 1 | c | Tomato sauce |
| 16 | oz | Sweet potatoes, peeled and |
| cut into 1/2-inch cubes | ||
| 2-cups | ||
| 2 | Zucchini, trimmed and cut | |
| into 1/2-inch chunks | ||
| 1 | Red bell pepper, cored and | |
| cut into 1/2-inch cubes | ||
| 1 | Clove garlic, minced | |
| 1/2 | t | Dried oregano |
| 1/2 | t | Dried thyme |
| Salt | ||
| Freshly ground black pepper | ||
| 1 | T | Minced seeded jalapeno |
| optional | ||
| 1 | c | Plain low-fat yogurt |
| 1/4 | c | Chopped fresh cilantro |
| Sugar-Glazed Broiled Pears | ||
| side dish |
INSTRUCTIONS
PANTRY: This vegetable stew is seasoned with a Madras curry powder from Sun; look for a deep yellow and gold tin. Its spicy and sweet flavor helps to balance the acidity of the tomato. If you like your food on the spicy side, accentuate the curry by adding minced fresh jalapeno pepper. Serve in deep soup bowls with a spoonful of plain yogurt and sprinkle generously with chopped fresh cilantro. PREP TIP: While the stew cooks and fills the house with wonderful aromas, prepare the pears. They can be broiled just before serving. In large, deep skillet, combine oil, onion and mushrooms; cook, stirring, over medium heat until vegetables are golden, about 5 minutes. Sprinkle with curry; cook 30 seconds. Add tomato sauce, sweet potatoes, zucchini, bell pepper, garlic, oregano, thyme, and salt and pepper to taste; stir to blend. Bring to a boil. Cook, covered, over medium to medium-low heat 20 to 25 minutes, until vegetables are very tender, stirring once or twice. Taste and add more salt and pepper, if needed. Add jalapeno. Spoon into shallow bowls; top with spoonful of yogurt and sprinkle with cilantro. Yield: 4 servings. 235cals, 8g fat (30% cff) Recipe by Marie Simmons. See Dec 21, 1998 http://www.stlnet.com/postnet/news/pdtoday.nsf/Food/ >MC by kitpath Recipe by: Marie Simmons 12/98 Posted to EAT-LF Digest by Pat Hanneman <kitpath@earthlink.net> on Dec 23, 1998, converted by MM_Buster v2.0l.
A Message from our Provider:
“Jesus: Everything else will fade”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 226
Calories From Fat: 76
Total Fat: 8.7g
Cholesterol: 4.8mg
Sodium: 462.5mg
Potassium: 869.3mg
Carbohydrates: 31.8g
Fiber: 5g
Sugar: 14.9g
Protein: 7.8g