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Curry w/ Sweet Potatoes

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Source: Me
Yield: 8 Bowls
Serving Size: 1 Bowl
Servings: 8

Instant curry is pretty tasty and very simple which is why a lot of people gladly use it. However, a brief look at the nutritional information quickly shows how unhealthy they are. One 21 g square (1 serving) has 8g of fat, 5 of which are saturated (24% of your recommended daily intake). That adds up to 110 Calories, 80 from fat. Not too good.

After making a batch according to the box, I found the curry extremely greasy. Once it cooled, the pan was actually caked with coagulated fat. Curries are basically a roux (equal parts flour and fat) mixed with spices and a liquid to form a sauce. However, these boxed curries have more fat than flour.

So my goal was to stretch half a box (6 squares) to feed 8 people instead of 6. I did this by adding more flour and water to balance out the fat. Stretching the sauce also requires some extra spices but the result is a more customized and better tasting curry. In fact, the extra sauce actually makes it tastier since it mixes with the rice better.

To further improve the health, I chose to replace the meat with veggies (green peppers), but of course that's up to you. I also chose to replace the potatoes with sweet potatoes. To help compliment this, I added a little cinnamon to the curry. The end result? A tastier curry with a special flair and 80 fewer calories and almost half the fat per serving (when prepared according to the box with 80% lean ground beef, one serving is about 497 Calories and 15.3g fat)
   
Ingredients

Curry
Ingredient Amount Calories Fat (g) Carbs (g) Prot (g)
Pepper, Green Bell
2 66 0.6 15.2 2.8
Oil, Vegetable
1 Teaspoon 41 4.6 0 0
Cinnamon, Ground
1 Teaspoon 6 0.1 1.8 0.1
Pepper, White
0.5 Teaspoon to taste 4 0 0 0
Carrot
3 90 0.6 20.7 2.1
Cayenne
0.5 Teaspoon to taste
(or crushed red peppers)
3 0.2 0 0
Potato, Sweet
2 Extra Large (15 oz.) 750 1.2 0 0
Salt
0.5 Teaspoon to taste 0 0 0 0
Flour, AP
2 Tablespoon 57 0.2 11.9 1.6
Curry Powder
1 Teaspoon 7 0.3 0 0
Rice, cooked, short grain
8 Cup 1640 4 352 32
Water
6 Cup 0 0 0 0
Onion, raw
2 92 0.2 22.2 2
Pepper, Black
0.5 Teaspoon to taste 3 0 0 0
Curry, Instant
6 Square 660 48 0 0
Total: 3419 60 423.8 40.6
Per Serving: 427 7.5 53 5.1

Instructions

    click for a larger image

Wash and chop your vegetables.

Carrots should be cut into 1/4" circles. Large circles can be cut in half.

Onions and Green peppers should be cut into 1/2" squares.

Sweet potatoes should be cut into 3/4" - 1" cubes. You don't want these too small or you'll never taste them.

 

Heat the vegetable oil in a large pan over medium-high heat.

Sautee the carrots until they start to brown a little, then add the onions, peppers and sweet potatoes.

 

Let the vegetables cook over medium heat for 5-10 minutes until the veggies start to soften and brown a little.

Add in 2 cups of the water, lower the heat to medium low and cover. Allow the vegetables to cook for another 10 minutes, stirring occasionally.
 

Meanwhile, combine the flour, curry powder, white pepper and cinnamon together in a small bowl.  

Add in the curry squares to a large pot (at least 4 quarts) and heat over low heat until they are fully melted.

Add the flour and spice mixture and stir until combined. The sauce will dry out quite a bit so it looks more like a roux. Allow the roux to cook for 1-2 minutes, stirring slowly to make sure it does not burn.
 

When the roux starts to darken or if it starts to burn, add about 1/2 cup of water, whisking until smooth. Once it is smooth, add another 1/2 cup of water and keep whisking until you've used the remaining 4 cups of water.

Bring the sauce to a simmer.
 

Pour the cooked vegetables into the sauce and mix.

Allow to simmer for 10 minutes.
 

Season with fresh ground pepper, cayenne and salt and add water if you want it more soupy.

Serve while hot over rice.
 



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