Serve with steamed rice.
Nutritional analysis per serving: Calories 330, Protein 26g, Fat 11g, Calories From Fat 30%, Cholesterol 48mg, Carbohydrates 30g, Fiber 6g, Sodium 444mg.
Basmati Rice with Galangal and Broccoli
Makes 4 servings
Each serving equals one 5 A Day servings
enough basmati rice to make 2 cups cooked
2 cups steamed broccoli
4 pieces galangal; peeled
1/2 tsp salt
grated zest and juice of 1 lime
2 tsp sugar
2 tsp rice vinegar
2 tsp chopped coriander
salt and freshly ground black pepper
Place the rice in a pan, cover the rice with water and bring to the boil. Add 3 pieces of roughly chopped galangal and the salt to the rice. Cook the rice according to the package instructions.
Remove the galangal, place the rice into a clean bowl and add the remaining ingredients and add seasoning to taste. Grate the remaining pieces of galangal and squeeze the juice over the rice.
Nutritional analysis per serving: Calories 193, Protein 6g, Fat 2g, Calories From Fat 1%, Cholesterol 0mg, Carbohydrates 41g, Fiber 5g, Sodium 317mg.
Makes 8 servings
Each serving equals one and one-half Five A Day servings
2 lbs mixed vegetables (french beans, carrots, peas, potatoes & cauliflower)
2 onions, chopped
10 mild red chilies
10 tsp. poppy seeds
7 cloves garlic
1/2 tsp turmeric
1" piece fresh root ginger, grated
3 tsp. melted butter
1/2 tsp curry powder
7 oz plain yogurt
3 Tbsp whipped cream
1 tsp sugar
salt to taste
Prepare and cook the mixed vegetables till crunchy, breaking or cutting large ones into bite-sized pieces. Vegetables can also be microwaved.
Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger into a paste.
Melt butter in a heavy based saucepan. Add the paste and cook for 3 to 4 minutes. Stir in the curry powder and cook for a few minutes more. Then add the vegetables and water and bring to the boil and simmer for a few minutes.
Stir in the yogurt, cream, sugar and salt, heat gently then serve hot with pita bread.