of the Week
Quick Vegetable Curry
Two (16 -ounce bags frozen stir-fry vegetables)
1/2 cup bouillon
1 tablespoon mild curry powder
Pinch of cayenne, or to taste
Juice of one lime
1 (16-ounce) can checkpeas, undrained
2 cups light coconut milk or yogurt
Cooker whole grains of your choice
Bottled mango chutney (optional)
Combine the frozen vegetables, bouillon, curry, and cayenne in
a large pot. Bring to a boil, reduce the heat and simmer, covered,
until the vegetables are crisp-tender, 5-10 minutes (Check the package
for suggested time). Stir in the chickpeas and the lime juice. Add
the coconut milk. (If using yogurt, stir it in just before serving.
Do not allow the mixture to boil after you add the yogurt.) Serve
over whole grains with chutney on the side.
Variation: Add shrimp or other seafood of your choice.
Calories: 260, Carbohydrates: 54G, Fiber 12G, Total Fat 2G, Saturated
Fat: 0G, Protein:10G
Note: If you add yogurt to boiling liquid it will separate
and curdle. This doesn't harm the flavor but if you want a smooth
texture you can do two things: Stir one tablespoon of cornstarch
into the yogurt before adding it, or turn down the heat and don't
let the pot boil after adding the yogurt.
For more recipes, refer to the The
Healthy Heart Miracle book.