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Curried Eggs

:  May/June 1994

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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.


Curried Eggs Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 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)

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Preparation

  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 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.
  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.

Tips & Notes

  • 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

Per serving: 158 calories; 8 g fat ( 2 g sat , 4 g mono ); 214 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 10 g protein; 2 g fiber; 122 mg sodium; 228 mg potassium.

Nutrition Bonus: Vitamin C (55% daily value), Selenium (24% dv).

Carbohydrate Servings: 1

Exchanges: 1 vegetable, 1 medium-fat meat, 1/2 fat


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Recipe Categories

Season
Winter
Spring
Summer
Fall
Style/Theme
Entertaining, casual
Quick (total 30 min. or less)
Ease of Preparation
Easy
Type of Dish
Main dish, Other
Main dish, vegetarian
Total Time
30 minutes or less
Servings
4
Ethnic/Regional
American
Main Ingredient
Eggs
Vegetarian, other
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Preparation/ Technique
Saute
Meal/Course
Breakfast
Brunch
Lunch
Dinner

Publication
May/June 1994
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