How To Prepare
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add rice milk and cook for 2 minutes.
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Low Fat Cream of Pumpkin Soup
How To Prepare
Directions:
Preheat oven to 375°. Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed.
Arrange on a baking sheet in a single layer and roast for about 30-35 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist.
In a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil spray. Immediately toss with spices while hot. Eat at room temperature.
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Roasted Chickpeas
How To Prepare
Heat oil in large pot or Dutch oven. Add curry powder and cumin and stir for 1 minute until aromatic.
Add onion and potatoes and saute for 3-4 minutes, stirring constantly. Add squash, green beans and broccoli and cook for 2 minutes. Add tomatoes and tomato sauce. Simmer uncovered for 20 minutes until vegetables are tender and sauce has thickened.
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Low Fat Vegetable Curry
How To Prepare
1. Warm oil in a pot over medium heat. Add onion and sauté until softened, 6 to 8 minutes. Add garlic and curry powder and stir until fragrant, about 1 minute. Raise heat to medium-high, add zucchini, pour in broth. Cover and bring to a simmer. Remove cover, reduce heat to medium to maintain a simmer and cook until zucchini is very tender, about 20 minutes. Remove from heat and let soup cool slightly.
2. Working in batches, puree soup in a blender until smooth. Transfer to a large bowl, cover and refrigerate until chilled, at least 2 hours.
3. Just before serving, season with pepper. Ladle into chilled bowls, garnish with cilantro and serve.
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Curried Zucchini Soup
How To Prepare
1
Place rack in lower third of oven; preheat to 350ºF.
2
Place chicken pieces on a baking tray and cook in preheated oven 40 minutes.
Open chicken pieces a little and cook for a further 15 to 20 minutes to allow chicken to brown.
Meanwhile…
Spray cooking spray lightly into a large ovenproof Dutch oven; and place on burner over medium-high heat; add rice and cook, stirring, until lightly toasted, about 1 1/2 minutes. Add curry powder and cook, stirring, until fragrant, about 15 seconds. Add water. Stir in lentils, garlic cloves, cinnamon stick, ginger; bring to a boil, stirring to dissolve the curry paste.
Cover the pot tightly with a lid or foil. Transfer to the oven and bake until the rice and lentils are tender and all the water is absorbed, 50 to 55 minutes. Fluff with a fork, removing the cinnamon stick and ginger slices. Serve garnished with scallions.
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Baked Chicken with Curried Brown Rice Lentil Pilaf
How To Prepare
Preheat the oven to 450 degrees F. Spray a baking sheet with nonstick spray.
To make the dipping sauce: Toast the curry and red pepper flakes in a saucepan over medium heat, about 1 minute. Add the vinegar and orange juice and zest. Bring to a simmer, stirring occasionally, until the sauce is heated through, 1 to 2 minutes. Remove from the heat and set aside.
To make the shrimp: Combine the Mrs. Dash Caribbean Citrus seasoning and flour in a bowl or baking dish. Beat the egg whites in a medium bowl until slightly frothy. Sprinkle the shrimp with pepper. Add to the egg whites and toss to coat. Lift each shrimp from the egg whites, letting the excess drip off the shrimp, and then coat in the crumb mixture, pressing to adhere. Place the shrimp on the baking sheet in a single layer. Lightly spray with nonstick spray. Bake until the shrimp are golden on the outside and opaque in the center, 8 to 10 minutes. Serve with the dipping sauce.
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Baked Caribbean Shrimp
How To Prepare
Trim fat from meat. Stir together mustard, honey, curry powder, and chives. Brush about half of the mustard mixture on roast. Insert a meat thermometer near the center of the roast.
2.
Arrange preheated coals around a drip pan in a covered grill. Test for medium-low heat above pan. Place roast on grill over drip pan. Cover and grill for 1-1/2 to 2 hours or until desired doneness (145 degrees F for medium-rare, 160 degrees F. for medium doneness). Remove roast from grill and cover with foil. Let stand 15 minutes before slicing. Serve with mustard and, if desired, snipped chives.
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Grilled Rump Roast with Curried Mustard
How To Prepare
1.
In a large saucepan combine broth, water, apple, undrained tomatoes, celery, uncooked rice, onion, cilantro or parsley, curry powder, lemon juice, pepper, and mace or nutmeg. Bring to boiling. Reduce heat and simmer, covered, about 20 minutes, or until rice is tender. Stir in chicken and heat through. Makes 4 servings.
Make Ahead Tip
Prepare soup; cool slightly. Transfer to 1- to 4-serving size freezer containers. Seal, label, and freeze up to 1 month. To reheat, transfer frozen soup to saucepan. Cook, covered over medium heat until heated through, stirring occasionally to break apart.
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Easy Mulligatawny Soup
How To Prepare
Coat a 3-4 quart crockpot with nonstick cooking spray. Place onions, carrots, potatoes, and apple on the bottom. Sprinkle curry powder over the vegetables and fruit. Add chicken breasts, then pour chicken broth over them. Cook on low for 4-6 hours. About half an hour before the curry is done stir potato flour into curry.
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Crockpot Chicken Curry
