Allergies and Intolerances
Curry, tomatoes, sweet bell peppers, garlic and onion meld together to make this Caribbean delight a rice to remember. Serve it with baked chicken, roasted halibut, or all by itself with a few walnuts sprinkled on top. You'll hear the Caribbean tropics beckoning you.
1 tablespoon canola oil
1 large onion, chopped
4 cloves garlic, chopped
1 cup long-grain white rice
1 14-ounce can chicken broth
1 tablespoon curry powder
1 cup cherry tomatoes, halved
1 red bell pepper, minced
1 green bell pepper, minced
1 yellow bell pepper, minced
Before you begin: Wash your hands.
- Heat the oil in a large heavy kettle over medium heat; add the onion and the garlic. Cook and stir 3 to 5 minutes, or until the onion is soft. Do not burn the garlic.
- Add the rice, broth and curry. Bring to a boil. Reduce heat, cover and cook 15 minutes, or until the rice is tender.
- Remove from heat, and stir in the tomatoes and bell peppers; cover and let stand 10 minutes.
- Fluff with a fork and serve.
Curry powder is the key spice in all curry dishes; the term curry comes from the South Indian word "kari" which literally means sauce. The powder contains up to 20 different spices, including cardamom, chili pepper, cinnamon and cloves.
Use long-grain brown rice instead of white rice and increase fiber by 1 gram per serving.
Serving size: 1 ½ cups
Calories: 180; Total fat: 4g; Saturated fat: 0.5g; Cholesterol: 0mg; Sodium: 290mg; Total carbohydrate: 33g; Dietary fiber: 2g; Protein 4g
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