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Curry-Carrot Dip with Toasted Pita Chips Recipe

Curry-Carrot Dip with Toasted Pita Chips Recipe

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Curry-Carrot Dip with Toasted Pita Chips

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Ingredients

Count

Nutrition

118

Calories

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Ingredients:

Serving

3 cups (1/4-inch- thick) slices carrot (about 2 lb)
1 (14-oz) can fat-free , less-sodium chicken broth
3 cardamom seeds or dash ground cardamom
4 (6-inch) whole wheat pitas, each cut into 6 wedges
cooking spray
2 tbsp olive oil
2 cups chopped onion (about 1 large onion)
2 garlic cloves, minced
1 tbsp curry powder
1 tsp ground cumin
1/4 cup minced fresh cilantro
1 tsp garlic salt
1/8 tsp black pepper

Directions:

Place carrot in a saucepan. Cover with water to 1 inch above carrot. Add broth and cardamom; bring to a boil. Reduce heat, and simmer 40 minutes or until carrot is tender. Drain carrot in a colander over a bowl, reserving 1 1/2 cups cooking liquid. Discard the cardamom seeds. Combine reserved liquid and carrot; refrigerate overnight.
Preheat oven to 350°.
Coat pita wedges with cooking spray; place in a single layer on a baking sheet. Bake at 350° for 15 minutes or until crisp.
Remove carrot with a slotted spoon. Place carrot and 3/4 cup reserved cooking liquid in a blender, and process until smooth. Discard remaining liquid.
Heat oil in a nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Stir in curry powder and cumin; sauté 1 minute. Add carrot mixture; cook 2 minutes or until heated through. Stir in cilantro, garlic salt, and pepper. Serve immediately with pita chips.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	117.74 Kcal (493 kJ)
Calories from fat	27.85 Kcal
		% Daily Value*
Total Fat	3.09g	5%
Sodium	189.62mg	8%
Potassium	316.72mg	7%
Total Carbs	21.04g	7%
Sugars	4.57g	18%
Dietary Fiber	4.23g	17%
Protein	3.39g	7%
Vitamin C	5.8mg	10%
Vitamin A	0.8mg	25%
Iron	1mg	5%
Calcium	38.1mg	4%

Amount Per 100 g
Calories	101.43 Kcal (425 kJ)
Calories from fat	23.99 Kcal
		% Daily Value*
Total Fat	2.67g	5%
Sodium	163.35mg	8%
Potassium	272.84mg	7%
Total Carbs	18.12g	7%
Sugars	3.93g	18%
Dietary Fiber	3.64g	17%
Protein	2.92g	7%
Vitamin C	5mg	10%
Vitamin A	0.7mg	25%
Iron	0.8mg	5%
Calcium	32.8mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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