Nutrition per serving may change if servings are adjusted.
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)
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 jalapeno 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.
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.
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.
149 calories;8 g fat(2 g sat); 2 g fiber; 11 g carbohydrates; 10 g protein; 54 mcg folate; 186 mg cholesterol; 4 g sugars; 0 g added sugars; 580 IU vitamin A; 34 mg vitamin C; 83 mg calcium; 2 mg iron; 365 mg sodium; 350 mg potassium
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 1 medium fat meat, 1/2 fat