Healthy Curried Yogurt Masala sauce

Healthy Curried Yogurt Masala sauce
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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 55.3
  • Total Fat: 0.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 240.6 mg
  • Total Carbs: 5.7 g
  • Dietary Fiber: 0.6 g
  • Protein: 7.2 g

View full nutritional breakdown of Healthy Curried Yogurt Masala sauce calories by ingredient


Introduction

-Yogurt replaces cream in this dish. Makes it lower in fat and calories plus much higher in protein. (And in my opinion even better tasting with the thickness and tang the Greek yogurt gives).
-In the picture above I had served the sauce over rice with roasted asparagus and sauteed chicken and red peppers - very tasty! -Yogurt replaces cream in this dish. Makes it lower in fat and calories plus much higher in protein. (And in my opinion even better tasting with the thickness and tang the Greek yogurt gives).
-In the picture above I had served the sauce over rice with roasted asparagus and sauteed chicken and red peppers - very tasty!
Number of Servings: 6

Ingredients

    1 tsp oil or butter
    1 onion, chopped (or tsp onion powder)
    3 garlic cloves, minced (or tsp garlic powder)
    1 Tbsp cumin
    1 tsp ground ginger
    1 tsp cayenne
    1/2 tsp cinammon
    1/2 tsp turmeric
    1/2 tsp coriander
    a few grates of black pepper
    1 cup tomato sauce with tsp sugar OR 1 cup marinara sauce
    1.5 - 2 cups plain greek yogurt
    T lemon juice
    salt to taste (opt.)

Tips

-Can replace some of yogurt with coconut milk-- tastes great!
-Serve over rice
-Saute some cubed chicken or tofu in a pan with oil and curry powder then stir into the sauce


Directions

-Heat oil or butter in saucepan over medium heat.
-Add onion and garlic and stir until onion is soft and garlic is fragrant (2-4 minutes).
-Add all spices and stir until spices are fragrant (another 2-4 minutes).
-Add tomato sauce and simmer for 10 minutes, stirring.
-Stir in yogurt and lemon juice and simmer 10 to 15 minutes or until desired thickness.

Serving Size: Makes 5 to 6 1/2 cup servings