Indian-Style Vegetables and Rice
Recipe By :Better Homes and Gardens
Serving Size : 4
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"
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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
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