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Prep Time: 20 Minutes Cook Time: 25 Minutes |
Ready In: 45 Minutes Servings: 4 |
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This is from the Canadian Heart and Stroke Foundation... I love Veggie Korma, so a reduced fat / sodium version, with an increased amount of protein sounded like a plan and a half! Ingredients:
1 tablespoon vegetable oil |
1/3 cup mixed unsalted nuts (cashews, pistachios, almonds) |
1 medium onion, finely chopped |
1/2 teaspoon garlic paste |
1/2 teaspoon ginger paste |
1 cup tomato sauce, low sodium |
1 teaspoon cayenne pepper |
1/2 teaspoon ground turmeric |
2 teaspoons ground coriander |
1 teaspoon garam masala |
1 cup water |
1/4 cup raisins |
1/2 cup chopped carrot |
1/2 cup chopped green bell pepper |
1/2 cup chopped green beans |
1/2 cup green peas |
1 cup potato, chopped |
1 cup fat-free cottage cheese, crumbled (pressed) or 1 cup paneer cheese (which is 12 percent total fat for 1 ounce) |
1/2 cup 1% low-fat milk |
1/4 teaspoon salt |
Directions:
1. Heat 15 mL (1 tbsp) oil in a large skillet over medium heat. Place mixed nuts in the skillet, cook and stir until golden brown, and set aside.
2. Stir onion into the skillet, and cook until tender. Mix in garlic paste and ginger paste, and cook 1 minute. Stir in tomato sauce, cayenne pepper, turmeric, coriander, and garam masala.
3. Pour in water, and mix in raisins, carrots, green bell pepper, green beans, peas, and potatoes. Bring to a boil. Reduce heat to low, and simmer 20 minutes, until potatoes are tender.
4. Add crumbled pressed cottage cheese with the vegetables. Stir-in milk, bring to a boil, and continue cooking 2 to 3 minutes.
5. Season with 1 mL (1/4 tsp) of salt.
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