HealthNotes

Madras Vegetable Curry

• From: Eat, Drink, and Weigh Less

Ingredients

• 1 Tbs canola oil or peanut oil

• 2 cups chopped onion

• 2 Tbs curry powder

• salt to taste

• 2 medium sweet potatoes (about 6 ounces each), peeled and cut into bite-size pieces

• 2 medium carrots, sliced or diced

• 1 small cauliflower, cut or broken into florets

• 1 cup vegetable broth or water (possibly more)

• 1 15-ounce can diced tomatoes

• 1 5- or 6-ounce package fresh baby spinach leaves

• 1 cup nonfat yogurt

A medley of colorful vegetables in a highly seasoned sauce provides a great backdrop for boneless, skinless chicken breast, baked tofu, seared lean steak or broiled fish, and also works well on its own. You can use any curry powder you like, keeping in mind that they are all different. You might want to make this dish a number of times with different curry powders, to discover your favorite (a fun project!).

Directions

• Place a large saucepan or soup pot over medium-high heat and wait 2 minutes. Add the oil and wait about 30 seconds, then add the onion, curry powder, and salt. Cook, stirring often, for 5 to 8 minutes, or until the onion is translucent and beginning to soften.
• Stir in the sweet potatoes, carrots, and cauliflower, making sure they get completely coated with the curried onions, and sauté for another 3 minutes or so.
• Stir in the vegetable broth and tomatoes, and bring to a boil. Lower the heat to a simmer, partially cover the pot, and cook gently for another 8 to 10 minutes, or until all the vegetables are tender.
• Add the spinach, and give it a stir. The spinach will wilt within seconds.
• Stir in the yogurt and remove from the heat. Serve hot.