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Curried Cauliflower, Carrots and Beans

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  • Prep 30 min
  • Total 55 min
  • Servings 8
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Give your cauliflower a punch! Steam with carrots and serve in a light curry sauce with beans. From Prevention® Healthy Cooking.
By Betty Crocker Kitchens
Updated Sep 20, 2016
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Ingredients

  • 1 large head cauliflower, broken into florets
  • 2 large carrots, chopped
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 tablespoon unbleached all-purpose flour
  • 2 teaspoons curry powder
  • 1 cup chicken or vegetable broth
  • 2 tablespoons dry white wine
  • 1 (15 oz) can black beans or chick peas, rinsed and drained
  • 1/2 cup chopped fresh cilantro or parsley

Steps

  • 1
    Place steamer basket in large saucepan with 1/2 inch of water. Place cauliflower and carrots in steamer. Heat to boiling; reduce heat. Cover and cook 10 minutes or until vegetables are tender. Place in a bowl and keep warm. Rinse and dry saucepan.
  • 2
    In same saucepan, heat oil over medium heat. Add onion, gingerroot and garlic; cook and stir 3 minutes or until onion is softened.
  • 3
    In a cup, combine flour and curry powder. Stir into onion mixture; cook and stir 1 minute.
  • 4
    Gradually stir in broth and wine; heat to boiling. Reduce heat; simmer, stirring frequently, 5 minutes or until sauce is slightly thickened.
  • 5
    Stir in beans; cook 3 minutes or until heated through. Stir bean mixture into cauliflower mixture just until combined. Sprinkle with cilantro.

Tips from the Betty Crocker Kitchens

  • tip 1
    Choline, a vitamin-like substance, is necessary to help make a neurotransmitter called acetylcholine, which helps send nerve impulses from cell to cell. Cauliflower is a source of choline.
  • tip 2
    Stop Dieting and Lose Weight from Prevention® (2003) p. 309

Nutrition

150 Calories, 4g Total Fat, 7g Protein, 22g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
150
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
170mg
7%
Potassium
620mg
18%
Total Carbohydrate
22g
7%
Dietary Fiber
8g
34%
Sugars
4g
Protein
7g
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
45%
45%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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