CURRIED VEGETABLES W/ SO-SOYA AND COCONUT MILK

.  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .YIELD:         7     —  1 CUP SERVINGS

INGREDIENTS:

2 cups water + 1/4 cup water + 1/3 cup water

2 pkgs NO-SODIUM CHICKEN BOUILLON

½ tsp ONION GRANULES or powder

½ tsp GARLIC GRANULES or powder

1 tsp SESAME SEED OIL

1 heaping cup (4 oz/57 gm) SO-SOYA VEGGIE CHICK’N STRIPS

(or use Indian Soy Badi – a textured soy protein)

2 TB OLIVE OIL

1 lg YELLOW ONION, sliced into crescents

12 oz BABY CARROTS cut into 1/4” thick rounds (2 cups)

1 RED and ½ GREEN BELL PEPPER  sliced into 1/4” thick then cut in half (10 oz total)

1 TB fresh GRATED GINGER (or 1 TB prepared grated ginger from a jar)

3 TB MINCED GARLIC, fresh or from a jar

1 tsp GROUND GINGER

1 tsp CARDAMOM

1 tsp CORRIANDER

2 – 3 TB CURRY POWDER, depending on how much you like curry

1/8  to  1/2  tsp CRUSHED DRIED RED CHILI, depending on how hot you like it

2 tsp very LOW SODIUM SOY SAUCE

2/3 cup Trader Joe’s LITE COCONUT MILK

2 ZUCCHINI SQUASH, washed, trimmed, sliced lengthwise, then cut into 1/4” to 3/8” slices

.

METHOD:

In sauce pan simmer:

2 CUPS WATER with NO-SODIUM CHICKEN BOUILLON, ONION GRANULES or powder, GARLIC GRANULES or powder , SESAME SEED OIL,  and SO-SOYA Veggie Chick’N Strips (or use Indian Soy Badi – a textured soy protein). Cover and turn heat to low.  When So-Soya has absorbed most of the liquid and is soft remove from heat and cut into smaller pieces (if desired), reserving any remaining liquid.

Meanwhile,  in large stir-fry pan or skillet saute:

yellow ONION in OLIVE OIL.  Cook to carmalize onions to a nice brown stage (at least 10 min over medium high heat)

Add:

BABY CARROTS and ¼ cup WATER.  Cover and cook for 6 min until carrots begin to become tender.

Add to stir-fry:

BELL PEPPERS,  GRATED GINGER, minced GARLIC and cook for 3 – 5 min.

Add:

ground CUMIN, CARDAMOM, CORIANDER, CURRY POWDER, CRUSHED DRIED RED CHILI,  and LOW SODIUM SOY SAUCE.  Stir well to mix and coat veggies. If it is too dry add some of the marinade from the So-soya.

Add:

Lite COCONUT MILK and 1/3 cup WATER.  Mix well and cook until flavors meld, about 5 min.

Add:

ZUCCHINI SQUASH and toss gently, mixing well.  Cook until squash is crisp-tender, about 6 – 8 min.

Add:

Re-hydrated SO-SOYA (or Soy Badi).  Mix to blend.

SERVE over prepared rice, preferably “varigated” rice (I use “Bistro Mix” rice from WinCo Food Store, a combo of brown rice, red rice, wild rice and whole wheat berries) or brown rice.  Serve with a green salad.

.

a COOKING TO BEAT TRIFECTA recipe

.

YIELD:         7     —  1 CUP SERVINGS

EACH SERVING CONTAINS:

CALORIES. . . . . . . . . . . . . . . . . 155

TOTAL FAT  .  .  .  .  .  .  .  .  .  .    6 g

SAT FAT  .  .  .  .  .  .  .  .  .  .  .  . 1 g

TRANS FAT  .  .  .  .  .  .  .  .  .  .  .  0

CHOLESTEROL  .  .  .  .  .  .  .  .  .  . 0

SODIUM  .  .  .  .  .  .  .  .  .  .  .  .135 mg

TOTAL CARBS  .  .  .  .  .  .  .  .  .  .17 g

FIBER  .  .  .  .  .  .  .  .  .  .  .  .  .  .6 g

SUGAR  .  .  .  .  .  .  .  .  .  .  .  .  . 6 g

PROTEIN  .  .  .  .  .  .  .  .  .  .  .  . 11 g


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