|Olive oil||2 teaspooons|
|Small white onion, chopped||½|
|Garlic clove, minced||1|
|Curry powder||1 tablespoon|
|Crushed red pepper (depending on taste)||1/8-¼ teaspoon|
|Red bell pepper, chopped||1|
|Low-fat milk||½ cup|
|Low-fat sour cream||2 tablespoons|
|Russet potato, peeled and cut into ½-inch cubes||1|
|Diced tomatoes, drained||1 14.25-ounce can|
|Carrot, thinly sliced||1|
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and sauté 3-4 minutes, until tender. Stir in curry powder, cumin, crushed pepper, and bell pepper, and continue cooking for 3 minutes.
- Add milk and sour cream to skillet and bring to a boil. Add potatoes, tomatoes, and carrot, and reduce to a simmer. Cover and simmer about 30-50 minutes, stirring occasionally, until potatoes are tender and cooked through.
4 vegetables; 1 fat; 1 starch
Side Suggestions: Basmati Rice
|Serving Size||½ of recipe|
|Saturated Fat||2 g|
|Dietary Fiber||8.5 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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