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Recipe: Roasted vegetable curry over brown rice

Curry-Website

This savory dish developed by Doug Williams, executive chef, and Derek Putnum, sous chef at Providence St. Patrick Hospital in Missoula, is low in calories, saturated fats and sodium, and packed with nutrition.

(Serves 6)

Ingredients

  • ½ zucchini
  • ¼ yellow squash
  • ¼ red pepper
  • 1 cup baby carrots, partially-boiled
  • ½ cut cauliflower
  • 1 cup diced onion
  • 1 tablespoon minced garlic
  • ¾ tablespoon minced ginger
  • 1 tablespoon olive oil (divided in half)
  • ½ tablespoon coriander
  • ¼ tablespoon cumin
  • ½ teaspoon cayenne
  • ¼ teaspoon cinnamon
  • 1/8 teaspoon cloves
  • 1/8 teaspoon cardamom
  • ¼ teaspoon turmeric
  • ½ cup tomato sauce
  • 1/8 cup coconut milk
  • ½ teaspoon kosher salt
  • 1 cup fresh spinach
  • 3 cups cooked brown rice
  • ½ teaspoon garam masala
  • 1/8 cup fresh cilantro
  • 1 fresh lime, cut into wedges

Directions

  1. Heat oven to 350 degrees.
  2. Dice the zucchini, yellow squash, cauliflower and red pepper into medium pieces. Add ½ tablespoon olive oil to a baking dish and toss in the diced vegetables and baby carrots. Roast for 10 to 12 minutes.
  3. Sauté the onions, garlic and ginger in ½ tablespoon olive oil. Then add all the spices except garam masala. Cook until fragrant. The onions should be golden brown. (About 2 minutes)
  4. Add the tomato sauce and cook for 3 minutes.
  5. Toss the roasted vegetables with the sauce. Add the spinach at the end, stir and spoon over brown rice.
  6. Garnish with a sprinkle of garam masala, cilantro and the lime wedges.


Nutrition information per serving: 220 calories; 60 calories from fat; 7 g fat (2 g saturated; 0 g trans fats); 0 mg cholesterol; 340 mg sodium; 36 g carbohydrate; 5 g fiber; 4 g sugar; 5 g protein.

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