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Ингредиенты
- 1 Tbsp. vegetable oil
- 1 c. minced onions
- 1 Tbsp. curry pwdr
- 2 Tbsp. flour
- 14 1/2 ounce fat-free low-salt vegetable broth
- 1 1/3 lb potatoes, 1/2-inch cubes
- 1 c. frzn peas
- 8 3/4 ounce cooked garbanzo beans, rinsed and liquid removed
- 1/2 c. coconut lowfat milk, light, unsweetened salt and black pepper, to taste minced peanuts raisins sliced green onions mango chutney plain yogurt fresh cilantro leaves
Инструкции
- Heat oil in large skillet over medium heat. Add in onions: cook 8 to 10 min, stirring often, till onions are soft and lightly browned. Fold in curry pwdr; cook and stir l minute. Fold in flour, then whisk in broth. Increase heat to high; bring to boil. Fold in potatoes; return to boil. Cover, reduce heat to medium and cook 15 to 20 min, stirring occasionally, till potatoes are just tender and sauce is thickened. Fold in peas beans and coconut lowfat milk; heat through. Season with salt and pepper. Serve with accompaniment
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 361g | |
| Recipe makes 4 servings | |
| Calories 274 | |
| Calories from Fat 55 | 20% |
| Total Fat 6.38g | 8% |
| Saturated Fat 1.99g | 8% |
| Trans Fat 0.09g | |
| Cholesterol 0mg | 0% |
| Sodium 643mg | 27% |
| Potassium 735mg | 21% |
| Total Carbs 47.76g | 13% |
| Dietary Fiber 8.4g | 28% |
| Sugars 5.34g | 4% |
| Protein 8.28g | 13% |
