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Fast, flavorful curry a great way to load up on vegetables and fruits


Whip up an easy vegetable curry with a hint of India. To shorten cooking time, I cut the eggplant into small cubes. The other vegetables can be sliced in a food processor.

This dish is flavored with curry powder. Bottled curry powder loses its flavor quickly and should be replaced if it is more than 6 months old.

This meal contains 506 calories per serving with 22 percent of calories from fat.

Helpful hint: Slice vegetables in a food processor fitted with a slicing blade.

Vegetable curry with brown rice

Ingredients:

1/2 pound eggplant, diced (about 2 cups)

1 pound zucchini, sliced (about 2 cups)

1/2 medium red bell pepper, sliced (about 1 cup)

2 teaspoons canola oil

1 medium red onion, sliced (about 2 cups)

2 teaspoons minced garlic

1 teaspoon ground ginger

1 1/2-tablespoons flour

2 teaspoons ground cumin

1 1/2-tablespoons curry powder

1 cup apple juice

1/4 cup raisins

Salt and freshly ground black pepper

Directions:

Wash eggplant and cut into 1/2-inch cubes. Wash zucchini and red bell pepper and slice. Heat oil in a nonstick skillet over medium-high heat. Add onion and eggplant. Saute 5 minutes. Add zucchini, red bell pepper and garlic. Saute 5 minutes. Add ginger, flour, cumin and curry. Toss well. Add apple juice. Cook until thick, about 1 minute. Add raisins and salt and pepper to taste. Makes 2 servings.

Nutrition information per serving: 304 calories (34 percent from fat), 6.7 g fat (0.7 g saturated, 3.6 g monounsaturated), no cholesterol, 6.6 g protein, 60.6 g carbohydrates, 10.6 g fiber, 34 mg sodium.

Microwaveable brown rice

Ingredients:

1 package microwaveable brown rice to make 1 1/2-cups cooked rice

2 teaspoons canola oil

Salt and pepper

Directions:

Cook rice according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner. Add the canola oil, and salt and pepper to taste. Makes 2 servings.

Nutrition information per serving: 202 calories (26 percent from fat), 5.8 g fat (0.6 g saturated, 3.3 g monounsaturated), no cholesterol, 3.8 g protein, 33.6 g carbohydrates, 2.6 g fiber, 8 mg sodium.