healthy recipe

Yogurt Curry Stew

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Stew is usually high in fat and salt content.

Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
160Kcal
5g
13g
30mg
1.9g
0.7
3.5g
*A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P). The ratio is shown for each dish. The preferable ratio is 1 to 1.5.


Ingredients

Ingredients Serves 4 seasonings Serves 4
onions
carrot
bell peppers (medium size)
mushrooms
chicken breast (skinless)
garlic
apple
bay leaves
plain yogurt
1 1/2
3/4
3
4
150g
1 1/2 cloves
1/3
2
3 3/4 cups
margarine
curry powder
flour
instant bouillon cube
water
salt
Pepper
3/4 tablespoon
1 1/2 tablespoons
1 1/2 tablespoons
1
3 3/4 cups
1 teaspoon
-


Procedure

‚P Cut the onion and bell pepper into bite-size pieces. Cut the carrot into several pieces. Remove stems from the mushrooms, and mince the garlic.
‚Q Cut the chicken into somewhat large cubes.
‚R Heat half the margarine in a thick pot and fry the garlic without browning. When you smell the aroma, add the chicken and brown the surface. Add the onion, carrot and mushrooms, fry and remove from the pot.
‚S Put the remaining margarine into the same pot. After it melts, turn the heat down and add the flour. Fry the flour while stirring constantly. Add the curry powder and continue frying.
‚T Gradually add the water to the pot while dissolving the flour and curry powder. Turn the heat up and add the bouillon cube, the fried ingredients removed from the pot in 3, and the bay leaves. Bring to a boil and skim the scum and grease off the surface. Let it simmer until all the ingredients become tender.
‚U Grate the apple with skin into the pot. Add the bell peppers and yogurt. Season with salt and pepper.
‚V Serve in a dish.

memo
ESome ways to reduce fat intake from stew:
(1) Use less meat and more vegetables
(2) Use skinless chicken breast
(3) Use margarine instead of butter
EIf the stew is cooled in a refrigerator, the fat on the surface congeals and can be easily removed.

Removing the skin from chicken breast
Removing the skin and the yellow fat underneath can reduce calorie intake by 40%. The skin can be removed at once, while the fat must be scraped off carefully using a knife.


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