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Photo by KERRI McCAFFETY
This is a colorful, satisfying dish that is great for brunch or even as a snack. The freshness and flavor of a variety of vegetables is captured in this delicious dish.
Prep Time: 20 minutes Cooking Time: 25 minutes Serves: 4
1 c. Cream of Wheat or farina, dry roasted (do not use instant)
2 Tbsp. extra light olive oil
1–2 green chilies or jalapeno peppers, stemmed and thinly sliced
1 sweet onion, peeled and diced
1 carrot, peeled and diced
1 red or orange bell pepper, stemmed, seeded and diced
1 potato, peeled and diced
2 c. water
1 ripe tomato, diced
1 inch ginger, peeled and grated
1 Tbsp. fresh lime juice
1/2 tsp. brown sugar
1/2 tsp. garam masala
1/2 tsp. salt
1 Tbsp. melted butter
2 Tbsp. chopped fresh cilantro
1 c. low-fat plain yogurt
1. Stove-top method: Place Cream of Wheat in a nonstick skillet. Dry roast, stirring, over medium heat for 5 minutes, or until it turns a shade darker. Let it cool.
Microwave method: In a microwave-safe dish, dry roast the Cream of Wheat on high (100%) for 1 minute, stir once, and dry roast 1 minute more, until it turns a shade darker. Cool.
2. In a large nonstick skillet or saucepan, heat the oil. Add the green chilies, onion, carrot, bell pepper, and potato, and sauté over medium heat for 7 minutes, until the vegetables are tender.
3. Add the water, tomato, ginger, lime juice, brown sugar, garam masala, salt, butter, and cilantro, and bring to a boil. Reduce the heat to low and simmer for 5 minutes. Slowly add the roasted Cream of Wheat to the skillet, stirring constantly in a circular motion. Stir until all the water is absorbed. Simmer for 2 minutes.
4. Serve with a dollop of yogurt on the side.
What’s good for you:
v Cream of Wheat is very low in saturated fat and cholesterol, and is a very good source of vitamin A, thiamin, niacin, vitamin B6, folate, iron, and calcium.
v Carrots are great source of vitamin A and antioxidant compounds that help protect against cardiovascular disease and cancer, and boost immunity and promote good vision.
v Bell peppers are fat and cholesterol free, low in sodium and calories, high in vitamins A and C.
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