Slow Cooker Chicken Coconut Curry

I have just put all of the ingredients for this dish into my slow cooker and set it to cook. I love this meal. It is my third time making it so I thought it was about time I shared it with you.  Slow Cooker Chicken Coconut Curry is a recipe I found in a local food market newsletter, but I have altered it somewhat to simplify the ingredient list and the instrucions, so I will share it the way I make it my own kitchen.

I admit it does take a bit of time preparing the ingredients.  But once that is done you just layer it all in the slow cooker and let it simmer. So simple.  Just before I serve it I cook some vegetables to add to the dish.... peas, carrots, green beans, snow peas... whatever you select will work just fine.

And, I like to add a spoonful of plain Greek yogurt to my curry dishes too, just before serving.  It makes a soupy stew really creamy.  Mmmmm.

I do love the aroma of a nice light curry coming from my slow cooker... tantalizing, especially on a gloomy and cool Winter day!

I used chicken breasts here but thighs would be fine too. And if you don't have chicken stock, grab a boullion cube and make some!  I also like a light coconut milk, but if you only have full fat, go ahead and use it... just make the adjustment if you need the nutritional information or Smart Points values for tracking.

Slow Cooker Chicken Coconut Curry
makes 6 servings

Ingredients:

• 16 ounces of boneless skinless chicken cut into cubes
• 3 medium white potatoes, scrubbed and cuts into cubes
• 1 medim onion, peeled and sliced vertically
• 1 large can (28 oz.) diced tomatoes
• 1 cup chicken stock
• 1 can (400 ml.) light coconut milk
• 2 Tbs curry powder

Instructions:

1. Coat the inside of your slow cooker with non-stick spray for ease of cleanup.
2. Prepare ingredients as described.
3. Stir curry powder into chicken broth.
4. Layer ingredients in the slow cooker... potatoes, onions, chicken, tomatoes, chicken broth with curry powder.
5. Put lid on slow cooker.
6. Turn setting to HIGH for 15 minutes, then turn down to LOW and let cook for 7 to 8 hours.
7. Turn setting to off. Prepare addition veggies as desired and divide among serving plates.
8. Portion leftovers and freeze or store in fridge for one or two days at most.

Per serving, without additional veggies.

Weight Watchers Smart Points  = 6.

Calories 201

Fat 4g

Saturated Fat 3g

Carbohydrates 23g

Sugar 5g

Fibre 4g

Protein 16g

Getting ready to serve.  Mmmm.  Smells great!

With some petite green peas added.

And a bit of yogurt for me.

Stirred in...

Printable Recipe

Are you a fan of slow cookers?  All year round, or just in the Winter?

Crock Pot Chicken with Coconut Curry Peanut Sauce

I have to admit that the idea for this dish is not my own... but the original recipe I saw had so many more ingredients in it... that I decided to simplify it and share it with you as I prepared it.  It's a long title I k,now Crock Pot Chicken with Coconut Curry Peanut Sauce but I didn't want to leave out any of the important descriptors!

I understand that there are lots of great peanut flours out there right now... I have yet to try any but PB2 so I am calling for it here. I use it on a regular basis, actually and only enjoy real peanut butter as an occasional treat these days. When I need it in quantities, such as for this recipe, I always use PB2.

Anyway, it's very easy... toss it all into the crock pot and let it simmer for  6 or 7 hours.  And enjoy the aroma as it cooks!  You're welcome.

It is a creamy and very thick sauce. And because this dish has so much meat in it, and I had mine over cauliflower rice, I didn't bother with more veggies as a side dish.  But I think it would be nice with a few slices of steamed carrots or green beans.

Crock Pot Chicken with Coconut Curry Peanut Sauce
Makes 2 large servings

• 2 large boneless, skinless chicken breasts (approx 12 ounces in total)
• 1 Tbs curry powder
• 1/2 tsp coriander
• 1 clove garlic, peeled, smashed and minced
• 1 tsp grated ginger
• 1 cup light coconut milk
• 4 Tbs PB2
• 2 green onions, cut into 1/2-inch lengths
• salt and pepper to taste

1. Lightly coat crock pot with a non-stick spray for easy cleanup.
2. Cut chicken into chunks about 1-1/2 inches square and place in the bottom of the crock pot.
3. Season with salt and pepper.
4. In a medium bowl, mix the curry powder, coriander, garlic, and ginger.
5. Add the PB2 and coconut milk and stir altogether till well blended.
6. Pour the mixture over the chicken and make sure all the pieces are well coated.
7. Cover the crock pot and cook on LOW for 6 to 7 hours.
8. Remove and serve over rice, quinoa, or cauliflower rice.
9. Garnish with green onion slices, and season with salt and pepper to taste.

Per serving.
Weight Watchers P+ = 5.
Calories 240; Protein 39g; Carbohydrates 8g; Fat 8g; Fibre 2g.

Printable Recipe

Are you a peanut flour fan?  What is your favorite brand?

Spicy Kabocha Tomato Soup

Friends that know me won’t be surprised that my first recipe of the New Year is a homemade soup… this time it’s Spicy Kabocha Tomato Soup… On these cool, wet, and dreary days we can have during the Winter on the West Coast, I often eat soup at noon and for snacks and at dinner. 

I love the comfort and warmth that spooning into a thick and tasty homemade soup brings.  This one fills that need quite nicely.  It’s simple and you likely have the ingredients on hand. It is vegan, but if you want, you could make it paleo by using a bit of turkey or beef broth in place of the water.

I am sure that a butternut squash or an ambercup squash would sub quite nicely for the kabocha that I used. They are about the same texture.  Even a sweet potato would work, but of course that raises the calorie count and therefore the Weight Watchers P+ values considerably. You decide.  The squash I used yielded almost 3 cups of cooked flesh.

You could prepare the squash a  day or so ahead of making the soup and keep it in the fridge if you like.  Then just put it all together in about an hour when you want to make soup.  Mmmmmm.  I know you are gonna love this as much as I do.

Spicy Kabocha Tomato Soup
Makes 6 one-cup servings.

• 1 medium size kabocha squash
• 1 – 28 ounce can diced tomatoes (946 ml)
• 1 cup water
• 3 cloves garlic, peeled, smashed and minced
• 2 Tbs curry powder
• 1 cup sliced white onion
• coconut oil or spray to coat soup pot
• salt and pepper to taste

1. Wash the kabocha squash. Then cut in in half horizontally and remove the seeds. Bake it in the oven, cut sides up for 45 minutes at 350°F.  Allow to cool about half an hour and then remove the peel and cut the flesh into large chunks.
2. Coat the inside of your soup pot with coconut oil, about 1 tsp, or use a spray.
3. Place the onions and garlic into the soup pot over MEDIUM heat and cook about 10 minutes till translucent. Do not allow them to brown.
4. Add the squash chunks and contents from the can of tomatoes along with 1 cup of water and up to 2 Tbs of curry powder and stir altogther.
5. Bring the soup to a boil, then lower heat, cover and allow to simmer for 45 minutes.
6. Remove from heat and allow to cool about 15 minutes. Blend in batches or with your immersion blender.  It will be very thick.
7. Serve with salt and pepper to taste.  Garnish with yogurt or sour cream if desired.

Per serving without garnish.
Weight Watchers P+ = 0. *
Calories ; Protein 2g; Carbohydrate 17g; Fat 1g; Fibre 3g.

* The only item that actually needs to be counted here is the coconut oil and 1 tsp divided amongst 6 servings is negligible.  The vegetables are zero P+.

Printable Recipe

5 Fabulous Fall Soups

There is a lovely aroma in our apartment right now… a new Fall soup on the stove… this one with kabocha squash, carrots, and cauliflower… and onions and garlic, of course! I love to make soup when the days become a bit shorter, and a bit cooler, and the local farmers are flooding our produce markets with sweet potatoes, root veggies,  and all kinds of squash.  Mmmmm.

I have a usual method that I use to make vegetable soups… and the variations are endless depending upon the veggies and spices and broth you select. You can make them gluten-free, paleo vegetarian, and even vegan if you choose the right ingredients.  They are are all delcious.

You really can’t go wrong.

I will share this new soup later, but today I want to share some other favorite Fall soups from the last couple of years.

In no particular order… just click the picture to find the recipe.

Of course there are lots more on my blog and you can find them under my Soups, Salads and Dressings  tab… If you give any of my soups a try or Pin them, I would  love to know!

And if you are looking for some other ideas for homemade soups, check out these articles too:

• How to Roast Red Bell Peppers
• How to Make Homemade Turkey (or Chicken) Broth
• How to Make Your Own Vegetable Broth

Do you like to make Fall soups, too?  What’s your favorite?

Chicken in Banana Curry Sauce... Sweet and Savory

You have simply GOT to try this recipe. And if you don’t eat meat, use a bit of water in place of the chicken broth, and serve the sauce over tofu or quinoa, barley, or cauliflower rice. This Banana Curry Sauce is just too good to pass up.  It is slightly sweet, very creamy, and has just a hint of curry… so if you think you aren’t a curry fan, this is the one for you!

It comes together quickly and without a lot of fuss.  Basically, you put the sauce ingredients into a blender to puree the banana… you dredge the chicken with a bit of cornstarch and then brown it...  you put the chicken in a baking dish, cover it with the sauce and pop it into the oven for a while.

Make any changes you need to.  Use coconut oil instead of the olive oil… I think it would be even better, actually.  And if you like, use 8 boneless skinless chicken thighs instead of 2 large breasts.

This version is gluten-free, because I used cornstarch instead of flour to dredge the chicken pieces.  If you eat Paleo, you could use arrowroot powder, or even skip this step and just brown the chicken pieces. 
And serve with veggies of your choice.  So many variations to support your own food choices... but the outcome will be fabulous!

And it SMELLS so good while it is cooking, too.

Ta da!  

Awesome Dinner. Company Worthy. Happy Family.  

Try it!

Chicken in Banana Curry Sauce
Makes 4 servings

• 1 medium ripe banana, peeled and sliced
• 1/2 Tbs medium curry powder
• 1/4 tsp paprika
• 1 Tbs lemon or lime juice
• 1/2 Tbs brown sugar
• 1/2 can coconut milk (200 ml)
• 3/8 cup chicken stock
• 2 large chicken breasts, about 18 oz in total
• 2 tsp olive oil
• 1/8 cup cornstarch
• cilantro for garnish (optional but very tasty)
• salt and pepper to season

1. Combine and puree the first 7 ingredients.  Set aside.
2. Preheat the oven to 350°F.
3. Cut the chicken breasts in half so that you have 4 equal-sized pieced.
4. Place the chicken in a bowl and sprinkle lightly with cornstarch. Toss to coat the chicken pieces.
5. Heat the oil in  a skillet over MEDIUM-HIGH.
6. Place the chicken pieces into the skillet and brown both sides, then transfer them to a 9 X 13 baking dish that has been coated with non-stick spray for easy cleanup.
7. Pour the banana mixture over the chicken pieces.
8. Cover the baking dish with foil and set into the oven.
9. Bake 45 minutes until chicken is cooked through.
10. Remove chicken to serving plates. Ladle sauce over the top and garnish with cilantro.
11. Season with salt and pepper to taste.

Per serving.
Weight Watchers P+ = 7.
Calories 291; Protein 29g; Carbohydrate 13g; Fat 13g; Fibre 1g.

I enjoyed mine over mashed sweet potato.

The next night we heated the leftovers in the mike and they were just as good.

Printable Recipe

What do you think?  Will you try it?

Spicy Curried Carrot Soup

I made this wonderful new soup for lunch today and couldn’t wait to share it with you… I didn’t even take pictures as I went, I was so eager to get it cooking and eat it! 

I had a bag of carrots sitting in the refrigerator, that I needed to use, so I peeled them, but normally when my carrots are very fresh I just wash them and cut the ends off.  Your choice.

It only took 45 minutes to cook, but I was getting so hungry I had to eat a small apple to keep my tummy from growling and entertain myself with cryptic crosswords from the newspaper… sometimes things just seem to take too long when you’re waiting, don’t they?

But it was so worth the short wait... truly delicious. I love the flavor of carrots, and I bet roasting the carrots before putting them in the soup would make it taste even better!  I have to remember that for next time and get started earlier.

The curry and the red pepper flakes are very subtle flavors in this soup. Barely there, but they add to the overall goodness and the pepper flakes definitely add a bit of zing.

I used my homemade turkey stock for this soup. You could use a commercial broth, or a veggie broth, or even water, in a pinch. 

And of course if you don’t eat dairy, you can omit the Greek yogurt garnish, too.  It’s all good!

Spicy Curried Carrot Soup
Makes 4 servings, approximately 1 cup each

• 1 Tbs coconut oil
• 4 cloves garlic, peeled, smashed and minced
• 3-1/2 ounces chopped white onion
• 20 ounces (1-1/4 lb) carrrots cut into chunks
• 1-1/2 cups  broth
• up to 1 cup hot water 
• 1 Tbs curry powder
• Sprinkling of red pepper flakes

1. Using my usual homemade soup method, heat the coconut oil in a large stock pot, and then added the onions and garlic.
2. Cook for about 5 minutes over MEDIUM heat till onions are soft and translucent,being careful not to brown the garlic.
3. Add the carrots and allow to cook a few minutes.
4. Add the curry powder, and stir to coat the veggies.
5. Add the broth and the red pepper flakes.  Then turn up heat to HIGH till it boils.  Cover, reduce heat to LOW and allow simmer for 45 minutes.
6. Remove from heat and puree with immersion blender.  Add the hot water a few ounces at a time until the mixture reaches the thickness you like. (I used 1 cup and I like a very thick soup.)
7. Serve in your favorite bowls. Garnish and season with salt and pepper as desired.

Per serving.
Weight Watchers P+ = 3.
Calories 112; Protein 3g; Carbohydrate 18g; Fat 4g; Fibre 5g.

Just salt and pepper for The Captain

Printable Recipe

Are you a curry fan? 

How do you use up the veggies in your fridge?

Red Curry Crock Pot Pork

I love to use my crock pot.  And I do, very often.  Several times a month probably.

One of the things I really like about it is that I can make up a large batch of something and then divide it into individual portions and put them in the freezer… especially nice for dinners on days I am working or not feeling particularly inspired to cook! 

This particular recipe was given to me by one of my Weight Watchers buddies and she said it came from the Everyday Paleo Family Cookbook.

I was a bit hesitant when I read the ingredient list. I have never ever thought to buy or use fish sauce and have always shied away from recipes that call for it.  I like fish, but I don’t like fish soups or stews and I guess I think of those things when I hear about fish sauce.  I have no experience whatsoever with Thai food.

But I polled some friends on Facebook and they told me that fish sauce is not fishy tasting but very salty, and that it offers a unique flavor… andsome advised me not to smell it!  Okay, then…. I am game.  I do love a good curry.

So when I went shopping for fish sauce, I really didn’t even know what I was looking for.  I did think it would be with the other Asian-inspired ingredients but I had to read practically every label on every bottle on the shelves before I found it. I thought it would be in a little glass bottle that looked more like hot sauce.

And I have to say, I was quite surprised at the size of the bottle I found… much larger than I thought it would be… and the price… much less than I thought it would be.  That was a good surprise!  This 700 ml (almost 3 cups) bottle was only $1.77 in price.

I made a couple of changes to the dish based on ingredients I happened to have on hand. I used light coconut milk, instead of the full fat version the original recipe calls for.  I couldn’t see where it would make much difference here… and I also used a green pepper instead of red or orange or yellow.  The green pepper turned out to be kind of bitter… and I won’t chance that the next time I make it. And I would also add several  more carrots to the pot as well.

But wait… did I say next time?  I did.   All day longThe Captain kept telling me how good it smelled to him while it was cooking… while all I could think about was that fish sauce, worrying about how it was really going to taste. 

When he served it up, I tasted a piece of the pork right away, and realized that I did like this dish… very much in fact, and went back for a spoonful of the creamy coconut sauce.  It is a very mild curry, and not too salty at all and certainly not fishy!

So I will share the recipe as I made it… and the Nutritional Information is mine too.  I divided it into 6 good sized servings.   I took my pictures before remembering to go out and cut some fresh cilantro for garnish.

Red Curry Slow Cooker Pork
Makes 6 servings

• 1 Tbs coconut oil
• 2 pounds pork loin cut into bite-sized pieces
• 3 tsp Chinese 5 spice powder
• 1 can light coconut milk, well shaken
• 2 rounded Tbs red curry paste
• 1/3 cup chicken broth
• 2 Tbs fish sauce
• 2 carrots, cut into chunks
• 1 medium to large bell pepper, cut into chunks
• 1/2 medium onion, sliced vertically
• Fresh cilantro for garnish

1. Place coconut oil in large skillet over MEDIUM-HIGH heat.
2. While oil is heating, toss the pork in the Chinese 5 spice and stir to coat the pieces evenly.
3. Add  the pork to the coconut oil and saute for a few minutes till slightly browned.
4. Remove the pork from pan and place in slow cooker.
5. Add coconut milk to the skillet the pork was cooking in and whisk to scrape up any bits of pork left behind.
6. Add broth, curry paste and fish sauce to the milk, bring to a boil, lower heat and simmer for a few minutes.
7. Pour milk mixture over pork in the slow cooker.
8. Add the vegetables to the slow cooker, cover, and cook on LOW for 6 hours.
   Serve garnished with fresh cilantro.

Per serving.
Weight Watchers P+ = 7.
Calories 279; Protein 34g; Carbohydrate 7g; Fat 12g; Fibre 2g.

I served The Captain’s over white rice. I think barely or farro would be good too.

I had mine over spaghetti squash.  Next time I may have it with cauliflower rice, or even sweet potato or kabocha squash.

Are you a slow cooker fan?

Do you ‘batch’ cook so you have meals made ahead of time.

What about Thai food… yes or no?

My Love Affair with Curry Continues...

I am such a big fan of curries… veggies, meats, sauces… and I even like my devilled eggs with a good dash of curry powder.

The spice turmeric has been given a lot of press recently and some studies show that it can reduce inflammation, fight infection and some cancers, and help with digestive problems.  Turmeric is a main ingredient in most Western curry powders. 

And apparently, according to some nutritionists, you should eat it along with black pepper to gain the most benefits.

I am thrilled to know that it is good for me, cause I just plain old LOVE it...  Love the taste, love the smell, and the heat from eating it!

Here are 5 of my favorite curry recipes…   I should tell you that I no longer use canola oil in my cooking, so if you happen to see that in any of my recipes, please note that I am now using either coconut oil or olive oil in its place.

Curried Vegetables

Curried Chicken Salad

Butter Chicken without Butter or Cream

I make this a lot… and now just use a couple of heaping spoonfuls of curry powder instead of the brand name paste.  It’s really just as good!

Carrot, Kale and Red Pepper Soup with Shredded Chicken

Low Fat Sweet Potato and Carrot Soup

There are several other curry recipes on the blog… just seach CURRY and you will find them.

Recently I asked some other foodies to share their favorite recipes  that have turmeric in the ingredients, too, and here is a few that I got in response.  Be sure to check them out… I will be trying some of them for sure!

From Laura at Sprint 2 the Table:

Eggplant Curry

Tempeh Mole Muffins

Smoked TVP Vegan ‘Bacon’ Bits

From Ariana at Ari’s Menu:

Curried Chicken Salad without Mayo

From Debbie at Live From La Quinta:

Tofu Scramble

From Jennifer at The Fit Fork:

Mini Turmeric and Tomato Frittatas

Are you a curry fan?  Care to point me to your favorite recipe?

Coconut Chicken Curry

I have been doing a lot of reading lately about different ways to boost my immune system.  Of course, nutrition and the foods we eat play an important role in our health… and I have learned that the spice turmeric, especially when consumed with black or white pepper, is considered a super food when it comes to easing inflammation in the body, and giving our immune systems a boost.

This is very good news to me as I have become a very big fan of curries over the past couple of years.  And the main ingredient in my curry powder just happens to be turmeric.

I have a favorite Coconut Chicken dish, which I thought would work very well with the addition of some curry so decided to give it a try for our Sunday dinner.  It was delicious, and even though I had to open the windows while it cooked, so worth the little bit of effort it took to put it all together.
I served mine over some Cauliflower Rice, and I made some steamed brown rice for The Captain. I think it would be good over spaghetti squash strands, or roasted butternut squash too… and certainly over barley or faro if you are fan of those grains.

For my Weight Watchers buddies, go ahead and use a lighter coconut milk. I used a full fat version here and so the N.I. reflects that… the P+ values would be about 6 or 7 with a light coconut milk.

Coconut Chicken Curry
Makes 2 servings

• 1 tsp coconut oil
• 8 ounces boneless skinless chicken breasts, cut into 3/4-inch chunks
• 3 cloves garlic, peeled, smashed and minced
• 1/2 medium onion, sliced – about 1 cup
• 2 tsp curry powder
• 200 ml canned coconut milk
• 1/4 tsp ground black pepper
• dash of red pepper flakes
• dash of salt
• 3 ounces fresh spinach leaves

1. Place the coconut oil in a large skillet over MEDIUM heat.
2. Add the chicken pieces, garlic and onions and cook about 7 or 8 minutes till the chicken is almost cooked through.  Be careful not to brown the garlic.
3. Add the curry powder, and stir to coat the chicken, garlic and onions.
4. Add the coconut milk, black pepper red pepper flakes and salt. Stir to mix.
5. Increase the heat till the milk just begins to bubble.
6. Toss in the spinach and cover with a lid.
7. Reduce heat to LOW and allow to simmer for 30 minutes.
8. Remove from heat and plate.

Per Serving.
Weight Watchers P+ = 9.
Calories 331; Protein 28g; Carbohydrate 8g; Fat 21g; Fibre 2g.

Cook chicken, garlic, and onions in a the coconut oil over medium heat.

Add the curry powder to coat, and then the coconut milk and stir well.

Toss in the spinach leaves and then cover to cook for 30 minutes.

Served over Cauliflower Rice for me…

and brown rice for The Captain.

Printable Recipe

Are you a curry fan?

Silky Smooth Curried Coconut Sweet Potato Soup

Several months ago I pinned a recipe for a soup that I thought looked very good.  And I had another look at it when I had a craving for a sweet potato and coconut dish a few days ago.  It is a good looking soup, very thick and you may want to check it out.

This soup of mine was definitely inspired by that one so I wanted to be sure to give it credit,  but I do prefer to use my own tried and true vegetable soup method, and I changed up the spices a bit, too.

I used a full fat version of canned coconut milk in this soup and it feels like silk in your mouth.  The texture is really fabulous.  I know it would be good with a light coconut milk, too, and of course the calorie count would be lower… and for my Weight Watchers friends, the P+ values would certainly be less as well.

Your choice, of course. 

Any leftovers can be frozen or just kept in the fridge for use within a couple of days.

Here is how I made it.

Curried Coconut Sweet Potato Soup
Makes 5 one-cup servings

• 1 Tbs coconut oil
• 16 oz sweet potato, peeled and cut into 1/2 inch chunks
• 4 oz white onion, peeled and chopped
• 3 cloves garlic, peeled, smashed and minced
• 2 cups water
• 1/2 tsp cumin
• 1/2 tsp curry powder
• 1/8 tsp red pepper flakes
• 1/2 cup coconut milk

1. Place the coconut oil in a large soup pot over MEDIUM heat.
2. Saute the onions and garlic until translucent, being careful not to let them brown.
3. Add the sweet potato chunks and saute about 5 minutes.
4. Add the spices and stir to coat the veggies.
5. Add the water, bring to a boil and then cover the pot, and reduce the heat to LOW and let the mixture simmer for about half an hour.
6. Remove the pot from the heat and using your immersion blender, puree the veggies and combine with the broth. You don’t want any lumps left.
7. Add the coconut milk to the mixture and stir or blend well.
8. Place soup in serving bowls, and sprinkle with salt and pepper to taste.

Per serving.
Weight Watchers P+ = 5.
Calories 159; Protein 6g; Carbohydrate 25g; Fat 6g; Fibre 3g.

Make sure your heat setting is not too high so that your garlice and onions do not brown when cooking.

Chop the sweet potato into 1/2 inch chunks so that it cook fairly quickly.

Still steaming when I opened the lid and started to puree.

That’s better!  Don’t want to melt the blender!

Almost done. You can see it it still a bit lumpy.

And ready to enjoy!

Printable Recipe

Easy Curried Vegetables

I have been trying to come up with new ways to eat all of the cauliflower I have been buying! 

I like to have some on hand, in case I get a yen for pizza and need cauliflower to make a crust… or to make paleo cauliflower ‘rice’ to go with whatever stir-fried chicken and veggies or almost any othr dish I am having… Every time I see cauliflower on sale I cannot refrain from buying a head or two!

But sometimes a head of cauliflower sits in the fridge, staring me in the face when I open the door, taunting me… just daring me to use it before it starts to get little specks of brown, indicating it is losing its freshness and needs to be eaten!  Fresh cauliflower really doesn’t stay fresh for more than a few days in the refrigerator.

This Curried Vegetable dish was born of that need… I had a head of cauliflower and a butternut squash that I wanted to turn into something fabulous!  I decided that I really couldn't go wrong with a curry.

 So I washed up the cauliflower and broke it into florets, and I got The Captain to peel the butternut squash and cut it into 3/4-inch chunks… and then I combined them in a large pan with some garlic, onions, mushrooms, green bell pepper, canned tomatoes, and some spices.

It was delicous!  And it smelled wonderful while it was cooking, too.  You could use coconut oil to saute the veggies if you like, but for this dish, I chose to coat the skillet with a non-stick spray to keep the P+ count down to zero.

I do like coconut oil when cooking veg.  But once in a while I like to keep the fat content down, so that I have more leeway in the rest of my meal.  And let's face it... sometimes I would just rather spend my fat grams on almond butter during the day!

I portioned out the leftovers and froze them in individual servings.  They thaw quickly on the counter, and are still a really nice texture afterward… even heated up in the mike!

Curried Vegetables
Makes 6 servings

• 5 cloves garlic, peeled, smashed and minced
• 1 cup onions, cut into large dice or chunks
• 1 head cauliflower, washed and broken into florets, about 6 cups
• 1 butternut squash, peeled and cut into 3/4-inch chunks, about 1 pound
• 6 mushrooms, cut into large chunks, about 1-1/2 cups
• 1 large green bell pepper, cut into chunks
• 1 large can diced tomatoes (28 oz/796 ml)
• 2 Tbs curry powder
• Salt and pepper to taste

1. Lightly coat a large skillet with non-stick spray and set over MEDIUM heat.
2. Add the garlic and onions and saute till translucent, about 5 or 6 minutes.
3. Add the curry powder and stir to coat the onions and garlic,
4. Add the cauliflower, squash, mushrooms, and green pepper, and canned tomatoes.
5. Stir well and bring to a light boil.
6. Cover, reduce heat and simmer for about 45 minutes.  Vegetables should be soft but not mushy when the dish is cooked.
7. Season with salt and pepper before serving.

Per serving.
Weight Watchers P+ = 0.
Calories 113; Protein 5g; Carbohydrate 25g; Fat 0g; Fibre 6g.

A large skillet full of veggies and spices!  Mmmmm.  Smells so good when cooking!

 

The day I made up this dish I served it with some slices of lean roasted pork loin and some green peas…

 

 

And then enjoyed some leftovers with a few Spicy Meatballs.

 

Printed Recipe

 

 

Do you like to experiment with veggies and combinations of veggies?

 

What is your favorite go-to cauliflower dish?

Prawn Curry on Avocado

I found this recipe in a local Thrifty Food supermarket flyer.  It appealed to me immediately because it calls for prawns and coconut milk.  I have made it several times, leaving out the avocados, and serving it with snow peas and linguini... it is very good, but today I had an avocado that was just ripe so I decided to make the recipe up as originally written, using just a bit less oil.

What a lovely surprise!  I served it with some leftover heated white/brown rice.  The sauce is just perfect with rice and it really does go nicely with the avocado!  It is a very mild curry sauce and tastes very rich because of the coconut milk.

This dish sort of goes hand in hand with the Butter Chicken recipe I posted several months ago.  That is because it uses up the other half of the can of light coconut milk I use in that recipe.... So, we usually have this for dinner within a night or two before, or after, we have the Butter Chicken.  And they are very different recipes so that is good.

It is much easier to pull everything together if you get all your ingredients prepared ahead of time, except for the avocado.  It will turn brown if you prepare it more than a couple of minutes ahead.  If you do choose to do that, sprinkle some lime juice over it.

Prawn Curry on Avocado

For 2 Servings

• 1 tsp canola oil
• 1 medium shallot, thinly sliced
• 1 garlic clove, minced 
• 1 or 2 tsp chopped, fresh ginger 
• 1 tsp mild curry powder
• 200 ml (1/2 can) light coconut milk mixed with 1 tsp cornstarch 
• 1 Tbsp fresh lime juice 
• 1/2 Tbsp brown sugar 
•  approximately 200g total weight cooked prawns, tails removed (I use 32 of 71-90 count or 16  of 31-40 count)
• 1 ripe avocado
• 2 servings cooked rice as desired

1. Prepare 2 servings of rice and set aside to keep warm. 
2. Heat oil in a large skillet over medium heat.
3. Add the shallot, garlic and ginger and cook 1 to 2 minutes.
4. Mix in the curry powder and cook 1 minute more.
5. Add the coconut milk/cornstarch mixture, lime juice and brown sugar.
6. Bring to a simmer and cook until the coconut milk is thickened by the cornstarch.
7. Add the prawns and simmer until just heated through, about 3 or 4 minutes.
8. While the prawns are heating quickly peel the avocado, and remove the pit.
9. Slice each half of the avocado into 4 and fan on the serving plate. 
10. Divide and serve the prawns and sauce over the avocados and rice.

Per serving, not including rice.
Weight Watchers P+ = 6. 
Calories 230; Protein 14g; Carbohydrate 14g; Fat 14g; Fibre 1g.

Shallot slices and garlic in the pan along with heated canola oil.

Add curry powder to pan.

Coconut milk is mixed with cornstarch, lime juice, and brown sugar, then  added to pan.

Add cooked prawns to thickening sauce.

Cook till prawns are heated through and sauce is thick.

Serve prawns and sauce over avocado slices and rice.

Enjoy!

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