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    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.

    Vegetable Curry

    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.

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