Curry with Brown Rice
This filling entrée, adapted from West African cooking, is a nutritional standout. One serving supplies about the half the recommended daily fiber intake, twice the recommended amount of beta carotene, nearly half the potassium you need each day and more than your daily requirement of vitamin C.
1 cup brown rice
One 35-ounce can plum tomatoes, with their liquid
14 ounces unpeeled sweet potatoes, cut into 1/2-inch-thick slices
1/2 cup sliced onion
4 garlic cloves, crushed and peeled
2 tablespoons curry powder
20 pitted prunes
1 cup coarsely chopped scallions
1/2 cup chopped fresh coriander
2 tablespoons peanut butter
1/4 teaspoon salt
- Bring 2 1/2 cups of water to a boil in a medium-size saucepan. Stir in the rice, cover, reduce the heat to low and cook 45 minutes, or until the rice is tender and the water is completely absorbed.
- Meanwhile, place the tomatoes and their liquid, the potatoes, onion, garlic and curry powder in a large saucepan. Bring to a boil over medium-high heat, reduce the heat to medium-low and simmer 20 minutes, or until the potatoes are tender. Stir in the remaining ingredients, and cook, stirring occasionally, 10 minutes. Divide the rice among 4 plates and top with the curry.
Makes 4 servings
Nutrition Information (values are per serving)
calories 404 o calcium 162 mg o total fat 6 g o iron 5 mg o saturated fat 0.9 g o potassium 1356 mg o cholesterol 0 mg o beta carotene 12 mg o sodium 594 mg o vitamin C 71 mg o dietary fiber 11 g o vitamin E 6 mg
Source: UC Berkeley WellnessLetter.com