Yield: 1 Servings
|1 tablespoon||Reduced-calorie margarine|
|¼ cup||Chopped onion|
|3 teaspoons||Curry powder|
|\N cup||Skim milk|
|1 pack||(16-oz.) Green Giant American Mixtures Heartland Style Frozen Broccoli; Cauliflower and Carrots|
|1 cup||Cubed cooked turkey or chicken|
|2 cups||Hot cooked rice|
Turmeric, one of rhe many spices in a Curry powder, contributes the distinctive yellow color associated with curried foods.
Melt margarine in large saucepan over medium heat. Stir in onion; cook 2 to 3 minutes until onion is crisp-tender, stirring occasionally. Stir in flour, curry powder, salt and pepper; cook 1 to 2 minutes until well blended, stirring constantly. Stir in milk; mix well. Cook 5 to 8 minutes until sauce is thickened. stirring occasionally. Stir in frozen vegetables and turkey; cook l0 to 15 minutes until vegetables are crisp-tender. Serve with cuoked rice. 4 (1½-cup) servings.
MICROWAVE DIRECTIONS: Place margarine in 2-quart microwave- safe casserole.
Microwave on HIGH for 35 to 40 seconds until melted. Stir in onion.
Microwave on HIGH for 1 to 1 ½ minutes until onion is crisp-tender.Stir in flour, curry powder, salt andpepper; mix well. Stir in milk.Microwave on HIGH for 4 to 6 minutes until sauce is thickened. stirring twice during cooking. Stir in frozen vegetables and turkey; cover.Microwave on HIGH for 6 to 10 minutes until vegetables are crisp tender; stirring once halfway through cooking. Serve with cooked rice.
SERVING SIZE: 1 ½ CUPS
280 CALORIES WITH 5 G FAT
Recipe by: Calorie-Wise 1992
Posted to recipelu-digest Volume 01 Number 453 by ctlindab@... on Jan 5, 1998