365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Potato and Cauliflower Curry

Thursday, December 31, 2015

[Healthy_Recipes_For_Diabetic_Friends] Potato and Cauliflower Curry - 20.9g Carbs, 3.9g Fiber, 5.6g Sugar

Potato and Cauliflower Curry - 20.9g Carbs, 3.9g Fiber, 5.6g Sugar

From: http://www.pcrm.org/health/diets/kickstart/kickstart-programs
Turmeric and other Indian spices are getting more and more attention for their anti-cancer properties. Put them with known cancer-fighting vegetables and you're in for real health food. For a hotter curry, increase the amount of cayenne.
Servings: 6

1 onion, chopped or thinly sliced
1 15 oz can chopped tomatoes OR 1 1/2 cups freshly chopped tomatoes
1/8-1/4 tsp cayenne pepper
1/4 tsp cinnamon
1/4 tsp ground ginger
1/2 tsp ground coriander
1/2 tsp turmeric
1/2 tsp cumin seeds
Head cauliflower, broken or cut into bite-size florets (3-4 cups)
2 medium potatoes, chopped (peeling optional)
1/2 tsp salt

Heat 1/2 cup of water in a large pot. Add onion and cook over medium-high heat for about 3 minutes, stirring occasionally, until onion begins to soften. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, for about 5 minutes. Add water, 1/4 cup at a time, if needed to prevent sticking.

Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat for about 2 minutes, stirring constantly. Add spices to vegetables along with tomatoes, and salt. Stir to mix, then cover and simmer for about 20 minutes until flavors are blended.

Stored in a covered container in the refrigerator, leftover Potato and Cauliflower Curry will keep for up to 3 days.

Variation: For a sweeter curry, add 1/2 cup golden raisins or 2 tablespoons of apple juice concentrate in with the tomatoes and salt. (Not included in nutrition!)

Servings: 6
Nutrition per Serving: 91 Calories; 0.4g Fat, 0.1g Saturated Fat, 4.1% Calories from Fat, 0mg Cholesterol, 2.7g Protein, 20.9g Carbs, 3.9g Fiber, 5.6g Sugar, 302mg Sodium, 53mg Calcium, 2.3mg Iron - Vitamin C: 30 mg; Beta Carotene: 66 mcg; Vitamin E: 0.6 mg