Warm Up to Curry

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.

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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)
  

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

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