All Boards >> IBS Recipe Discussions

Little Minnie

Reged: 04/16/04
Posts: 4987
Loc: Minnesota
cooking light recipes for April - potato roti curry
03/31/05 05:42 AM

Warning this contains 1/2c light coc. milk- recipe made without oil but with spray would equal 1.5 grams of fat each and about 180 cals.

Potato Roti Curry

This mild, soupy side dish hails from the Caribbean, where it's often made with sweet calabaza squash and served alongside or stuffed into the tortillalike Indian flatbread roti. While roti is traditional, whole wheat tortillas or pitas are great accompaniments for sopping up the liquid. Serve with lime wedges and rice.


1 1/4 teaspoons salt
2 teaspoons ground cumin
1 1/2 teaspoons ground turmeric
1 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon crushed red pepper
1 tablespoon canola oil
1 1/2 cups chopped onion
4 garlic cloves, minced
4 cups (1-inch) cubed peeled Yukon gold potato (about 1 1/2 pounds)
3 cups (1-inch) cubed peeled acorn squash (about 3/4 pound)
1 cup chopped red bell pepper
2 cups water
1/2 cup light coconut milk
1/2 cup chopped fresh cilantro

Combine first 6 ingredients; set aside.
Heat oil in a large Dutch oven over medium heat. Add onion; cook 3 minutes or until tender, stirring frequently. Add garlic; cook 15 seconds, stirring constantly. Add spice mixture; cook 30 seconds, stirring constantly. Add potato, squash, and bell pepper, stirring to coat with spice mixture; cook 1 minute, stirring constantly. Stir in water and coconut milk, scraping pan to loosen browned bits; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until potato is tender. Sprinkle with cilantro.

Yield: 6 servings (serving size: about 1 cup)





--------------------
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!

Post Extras Print Post Remind Me! Notify Moderator

Entire thread
Subject Posted by Posted on
* cooking light recipes for April - potato roti curry Little Minnie 03/31/05 05:42 AM

Extra information
0 registered and 70 anonymous users are browsing this forum.

Moderator:  Heather 



Permissions
You cannot post until you login
You cannot reply until you login
HTML is enabled
UBBCode is enabled

Thread views: 538

Jump to

| Privacy statement Help for IBS Home

*
UBB.threads™ 6.2


Shop For IBS Here!