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Pepper & Egg Curry

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This quick curry dish is a great way to use up leftover hard-cooked eggs.


Pepper & Egg Curry 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
  • 2 cups reduced-sodium chicken broth, or vegetable broth
  • 1/4 cup nonfat plain yogurt
  • 2 tablespoons chopped fresh parsley, divided
  • 2 teaspoons lemon juice
  • 4 hard-cooked eggs, cut into wedges (see Tip)

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Preparation

  1. Heat oil in a large saucepan over medium heat. Add onion and bell pepper and cook, stirring, until the onions begin to color, about 5 minutes. Add jalapeño and ginger; stir for 1 minute. Stir in flour, curry powder and cumin and cook for 1 minute. Gradually whisk in broth; cook, stirring, until smooth and thickened, about 1 minute.
  2. Remove the pan from the heat and whisk in yogurt, 1 1/2 tablespoons of the parsley and lemon juice. Stir eggs into the sauce. Sprinkle with the remaining 1/2 tablespoon 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: 153 calories; 8 g fat ( 2 g sat , 3 g mono ); 214 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 10 g protein; 2 g fiber; 154 mg sodium; 219 mg potassium.

Nutrition Bonus: Vitamin C (55% daily value), Selenium (25% dv).

Carbohydrate Servings: 1

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


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Recipe Categories

Health & Diet Considerations
Heart healthy
Healthy weight
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Everyday favorites
Quick (total 30 min. or less)
Type of Dish
Main dish, Other
Main dish, vegetarian
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Eggs
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