SOUND DIETITIANS LLC
  • HOME
  • About
    • Philosophy
    • Our Team
    • Locations
    • Telehealth
  • Work With Us
    • Nutrition Counseling
    • Diabetes Education
    • Clinics & Businesses
    • Dietitians & Interns
    • Contact
  • Blog
  • Giving & Receiving

Warm Up to Curry

9/26/2016

0 Comments

 
Picture
With the temperatures cooling down, its human nature to start craving hearty, cooked meals that warm you from the inside out. Soups and stews are a popular choice, but by mid-November it’s easy to get bored of the regular recipes. When I start getting chilly, I reach for my curry powder.
 
The word curry actually means “sauce” in Indian and Asian cultures. It is typically made with a cream base, cooked with meats and vegetables of choice and served over rice. There are many different kinds of curries from the dairy-based Indian curries to the coconut milk-based Thai curries.
 
The fun part about making your own curry is that it is pretty much impossible to mess up! They can be a one-pan meal or even done in a slow-cooker. You can use any vegetables that you like, your favorite protein source, and can use cow’s milk, coconut milk, or a vegetable stock as your liquid base. Additions like curry powder, red curry paste, lemongrass, garlic, and onion will bring ethnic flare to your dishes and can be found in most grocery stores.


Thai Red Curry with Chicken and Veggies

  • 2 Tbsp canola oil
  • 2 cloves garlic, minced
  • 1 yellow onion, chopped
  • 1 Tbsp Red Curry Paste (more or less depending on spice tolerance, this will be mild to medium)
  • 1 pound chicken breast, cubed  (Veggie option: 1lb super firm tofu, cubed)
  • 4 cups of frozen or fresh mixed veggies (broccoli, red pepper, and sugar snap peas are my favorite)
  • 1 can reduced fat canned coconut milk
  • 1 cup reduced sodium chicken broth
  • 4 cups of cooked brown rice
  • 3 Tbsp smooth, natural peanut butter (optional)
Picture
Picture
Picture
  1. Heat oil in a large skillet over medium.
  2. Sauté onion in oil for about 2 minutes. Add garlic and sauté 1 min more, stirring constantly. Stir in curry paste and simmer until the onions are soft (1-2 minutes more).
  3. Add chicken and cook until done, 8-10 minutes if already thawed.
  4. Once chicken is almost done, add in all vegetables and pour in coconut milk. Let this simmer until the veggies are soft, but still vibrant.
  5. If you choose to use the peanut butter, add it in here and allow it to melt into the sauce. I highly recommended if you can  - add the peanuts!
  6. Serve over brown rice.  Makes 6 Servings.

Nutrition facts per 1/6 of recipe: 483 calories; 18g fat; 54g carbohydrates; 5g fiber; 27g protein; 231g sodium.

This next recipe uses seasonal vegetables, is vegetarian, and is easy on the wallet! The lentils pack a ton of iron, fiber and protein to help satiate you until your next meal. Butternut squash lends a slight sweetness, and bright green kale adds a great dose of vitamin K. Curry powder is made of a blend of healthy spices, but doesn’t make the dish spicy-hot. This may be better for children and folks with sensitive palates. Since this dish is so hearty, it doesn’t need to be paired with rice and can be eaten more as a stew. Feel free to add in whole grain brown rice if you miss it.

Autumn Butternut Squash and Lentil Curry
Original recipe by Lauren Hoffman, Dietetic Intern

  • 11/2 cups dry green lentils, rinsed well 
  • 4 cups water
  • 1 medium butternut squash, washed, peeled and cubed
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced or chopped
  • 5 kale leaves, destemmed and torn into pieces
  • 2 Tbsp canola or grapeseed oil
  • 2 Tbsp curry powder
  • 1/2 tsp ground pepper, or to taste
  • Salt to taste

Serves 4-5
Picture
Picture
Picture
  1. In a large pan over medium heat, add oil and sauté onion and garlic until tender, about 2-3 minutes.
  2. In the same pan, place the lentils along with the butternut squash and 4 cups of water. Cook until the lentils and squash are soft. Add more water as need to keep the dish from drying out, about 20-30 minutes.
  3. When the lentils are soft, stir in kale, curry and pepper powders. Allow the kale to wilt into the curry for 3-5 minutes.
  4. Season with salt and serve!
Nutrition facts per 1/5 of recipe: 320 calories; 6g fat; 53g carbohydrate; 11g fiber; 15g protein; 21g sodium
Curries are a wonderful way to satisfy your comfort food cravings and still pack in a ton of nutrients. These two recipes are very versatile, so feel free to add and take out any vegetable or other ingredient that you like. Try out your own variations and leave us a comment about what you did!
 
Enjoy!

​Lauren - Dietetic Intern 
0 Comments



Leave a Reply.

    Picture

    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

    Categories

    All
    Diabetes
    Dinners
    Farmers' Market
    Food Preparation
    Food Preservation
    Grocery Shopping TIps
    Gut Health
    Hydration
    Lunches
    Proteins
    Seasonal
    Snacks
    Sweets
    Veggie Sides
    Wellness
    Whole Grains

    Archives

    December 2022
    October 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    September 2021
    May 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    June 2020
    April 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    May 2018
    March 2018
    February 2018
    January 2018
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    February 2016
    January 2016
    November 2015
    October 2015

    RSS Feed

Providing Expert Nutrition Services to the Greater Puget Sound Region. 
Newsletter
  • HOME
  • About
    • Philosophy
    • Our Team
    • Locations
    • Telehealth
  • Work With Us
    • Nutrition Counseling
    • Diabetes Education
    • Clinics & Businesses
    • Dietitians & Interns
    • Contact
  • Blog
  • Giving & Receiving