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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) |
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Ingredients
| Curry |
| Ingredient |
Amount |
Calories |
Fat (g) |
Carbs (g) |
Prot (g) |
Onion, raw
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2 |
92 |
0.2 |
22.2 |
2 |
Pepper, Black
|
0.5 Teaspoon to taste |
3 |
0 |
0 |
0 |
Curry, Instant
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6 Square |
660 |
48 |
0 |
0 |
Pepper, Green Bell
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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
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0.5 Teaspoon to taste |
4 |
0 |
0 |
0 |
Carrot
|
3 |
90 |
0.6 |
20.7 |
2.1 |
Cayenne
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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
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0.5 Teaspoon to taste |
0 |
0 |
0 |
0 |
Flour, AP
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2 Tablespoon |
57 |
0.2 |
11.9 |
1.6 |
Curry Powder
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1 Teaspoon |
7 |
0.3 |
0 |
0 |
Rice, cooked, short grain
|
8 Cup |
1640 |
4 |
352 |
32 |
Water
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6 Cup |
0 |
0 |
0 |
0 |
| Total: |
3419 |
60 |
423.8 |
40.6 |
| Per Serving: |
427 |
7.5 |
53 |
5.1 |
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| Instructions
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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.
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| 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.
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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. |
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| Meanwhile, combine the flour, curry powder, white pepper and cinnamon together in a small bowl. |
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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. |
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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. |
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Pour the cooked vegetables into the sauce and mix.
Allow to simmer for 10 minutes. |
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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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