Curried Eggs

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From: EatingWell Magazine May/June 1994

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.

Ingredients 4 servings

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  • 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)

Preparation

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  1. 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 jalapenos 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.
  2. 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.
  • 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.

Nutrition information

  • Per serving: 154 calories; 8 g fat(2 g sat); 2 g fiber; 11 g carbohydrates; 10 g protein; 52 mcg folate; 187 mg cholesterol; 4 g sugars; 0 g added sugars; 570 IU vitamin A; 34 mg vitamin C; 80 mg calcium; 2 mg iron; 308 mg sodium; 326 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, 1 medium-fat meat, 1/2 fat

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