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Vegetarian Spinach Curry Recipe

"Having lost weight with Weight Watchers, I'm always on the lookout for tasty low-calorie meals," writes Diane Toomey of Methuen, Massachusetts. "I found this recipe in a newspaper a few years ago. It's great because it's low in fat, high in fiber, plus it's easy to make."

This recipe is:

Healthy

Quick

Diabetic Friendly

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Vegetarian Spinach Curry Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

5 20 25

Ingredients

1 cup chopped onion
2 garlic cloves, minced
1 tablespoon curry powder
1 tablespoon canola oil
1 can (8 ounces) tomato sauce
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained, divided
1 cup reduced-sodium chicken broth or vegetable broth
1/4 teaspoon salt
1/4 teaspoon pepper
Hot cooked couscous, optional

Directions

In a nonstick skillet, cook the onion, garlic and curry powder in oil for 3-4 minutes or until onion is tender. Stir in the tomato sauce, spinach and 1 cup garbanzo beans. In a blender, combine the broth and remaining garbanzo beans; cover and blend until smooth, about 2 minutes. Stir into skillet. Sprinkle with salt and pepper. Cook and stir mixture is heated through. Serve over couscous if desired. Yield: 4 servings.

Nutritional Analysis: One serving (1 cup curry, calculated without couscous) equals 193 calories, 6 g fat (trace saturated fat), 0 cholesterol, 764 mg sodium, 28 g carbohydrate, 8 g fiber, 9 g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1/2 fat.

Originally published as Vegetarian Spinach Curry in Light & Tasty October/November 2004, p6