Curried vegetables are a spicy counterpoint to hard-cooked eggs. Serve with sliced fresh fruit and whole-grain toast for a tasty brunch or easy supper.
Active Time: 20 minutes |
Total Time: 20 minutes
2 teaspoons canola oil
1 onion, chopped
1 green bell pepper, cut into 1-inch dice
1 jalapeño pepper, seeded and finely chopped
2 teaspoons finely chopped fresh ginger
2 tablespoons all-purpose flour
1 tablespoon curry powder
1 teaspoon ground cumin
1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1/4 cup nonfat plain yogurt
2 tablespoons chopped fresh parsley, divided
2 teaspoons lemon juice
4 large hard-cooked eggs, peeled and cut in wedges (see Tip)
Heat oil in a large saucepan over medium heat. Add onions and green peppers and cook, stirring, until onions begin to color, about 5 minutes. Add jalapeños and ginger; stir for 1 minute. Stir in flour, curry powder and cumin and cook for 1 minute. Gradually whisk in broth and cook, stirring, until smooth and thickened, about 1 minute.
Remove pan from the heat and whisk in yogurt, 1 1/2 tablespoons of the parsley and lemon juice. Gently stir eggs into the sauce. Cover the pan to let the eggs warm through for 2 minutes. Sprinkle with the remaining 1 1/2 teaspoons parsley and serve.
Per serving :
8 g Fat;
2 g Sat;
4 g Mono;
214 mg Cholesterol;
12 g Carbohydrates;
10 g Protein;
2 g Fiber;
122 mg Sodium;
228 mg Potassium
Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and run a constant stream of cold water over the eggs until completely cooled.