If paired with plain or saffron rice, this vegetarian recipe can be a main course. To add luck, substitute a red onion for the yellow onion.
Visitors to my recipe pages may have noticed that I often reduce the salt and suggest "powdered kelp." Though humans need some sodium in our diet, most folks in the USA consume much more salt than necessary. Too much salt in one's food, ie a high sodium diet, can lead to high blood pressure. Reducing salt in a recipe reduces one's sodium intake. Kelp is used by some cooks as a salt substitute in soups, stews, casseroles, etc.
As a sea plant, kelp does contain sodium. If someone is on a strict low sodium diet, s/he may need to use a no-salt herb seasoning as a salt substitute, rather than use powdered kelp. However, if one is trying to simply lower one's salt intake, substituting kelp for table salt is one way to reduce sodium while supplying the body with necessary iodine.
1 large yellow onionFinely chop the onion, mince the garlic and cut the zucchini and yellow squash into 1-inch chunks. Combine the peanut butter and yogurt in a large measuring cup, mixing until it is a uniform tan color.
1 medium clove garlic
3 medium zucchini
3 medium yellow squash
1/2 cup sugar-free natural peanut butter
1 1/4 cups plain nonfat yogurt (do not use Greek-style yogurt)
1/4 cup olive oil
1/2 cup store-bought shredded carrots
1 teaspoon curry powder, preferably Jamaican or West Indian [use "mild," not "extra hot" nor "super-spicy"]
1/8 teaspoon salt or powdered kelp
1/8 teaspoon cayenne pepper
1 cup crushed dried herb stuffing
1 tablespoon unsalted butter, cut in pieces
Position an oven rack in the upper third of the oven; preheat to 400 degrees. Lightly grease a large shallow casserole dish or gratin dish with nonstick cooking oil spray.
Heat the oil in a large nonstick skillet over medium heat. Add the onion and garlic and cook for 3 to 5 minutes, stirring often, until they have softened. Add the remaining vegetables and cook for 2 minutes, then add the curry powder, salt and cayenne pepper; cook for 1 minute, stirring to mix well.
Remove from the heat; add the peanut butter-yogurt mixture and toss to coat evenly. Transfer to the casserole or gratin dish and sprinkle with the crushed stuffing; dot with the butter. Bake for 20 minutes; the top should be golden brown and the casserole should be bubbling audibly. Some of the vegetables will be crisp-tender. Serve hot.
4 servings
40 minutes preparation time