Coming, (Chicken or Not) Squash, Mushroom and Sweet Potato Curry

Even during the summer months we have the odd chilly evening when something beyond a salad is required. This week (according to the fickle weather forecast) we are due a few of these evenings and so this recipe might just suit your needs.

It started out in development as purely a vegetarian offering – a curry made with  butternut squash, sweet potato and mushrooms but then I tried it again with cooked chicken (and liked it – not least because it had more protein). So we tried again and this time with Quorn pieces for added protein and it was equally as good. So what I am saying is that this curry can be made with chicken, made with Quorn or without both and it is very good. I stirred some unflavoured protein into my vegetarian bowl when tasting too and it worked well so don’t dismiss if the veggie option doesn’t seem high in enough in protein for you – just stir in the protein powder to adjust. Or maybe add a can of chick peas or other beans to boost the protein levels. This is a recipe and a dish that works for you and your likes/dislikes, needs and appetite.

It’s speedy too – only needing about 30 minutes cooking time and is suitable for freezing.

Strength of curry powder is to your own liking from mild to hot; use a half-fat or ordinary coconut milk (the latter gives a creamier finish) as preferred; and serve with some rice if liked and tolerated.

 

SQUASH, MUSHROOM AND SWEET POTATO (WITH OR WITHOUT CHICKEN) CURRY 

Ingredients

METRIC/US

low-fat cooking oil or mist

2 red onions (about 200 g/7 oz), chopped

250 g/8 oz chestnut mushrooms, quartered

2 cloves garlic, crushed

1 tbsp grated root ginger or Lazy Ginger

2 tbsp curry powder (strength to suit – I used a medium one)

200 g/7 oz passata (creamed smooth tomatoes)

250 ml/1 cup vegetable stock/bouillon

salt and freshly ground black pepper

700 g/1 ½ lb mixed prepared cubes of squash and sweet potato

350 g/12 oz diced cooked chicken or Quorn pieces (OPTIONAL – SEE INTRO)

150 ml/2/3 cup coconut milk (I used ordinary but do use reduced-fat if preferred)

chopped fresh coriander/cilantro to garnish

 

Method

  1.  Generously spritz a large non-stick pan with low-fat cooking spray or mist. Heat, add the onions and mushrooms and cook until lightly browned, about 5 minutes.
  2.  Add the garlic, ginger and curry powder and cook for 1 minute.
  3.  Stir in the passata, stock and salt and pepper to taste.
  4.  Stir in the squash and sweet potato, bring to the boil, reduce the heat and simmer, partially covered, for about 20-25 minutes or until the squash and sweet potato are just tender, stirring occasionally.
  5.  At this point add the cooked chicken or Quorn pieces if using with the coconut milk. Stir and heat through until all are combined and hot.
  6.  Serve hot sprinkled with the chopped coriander/cilantro to serve.

SERVES 4

WLS PORTION: ½

V suitable for Vegetarians if chicken is not used

 * SUITABLE FOR FREEZING

 

CALORIES PER PORTION (WITHOUT CHICKEN/WITH CHICKEN/WITH QUORN): 203/306

PROTEIN: 5.1 g/26.7 g/18.4 g

CARBOHYDRATE: 26.1 g/26.3 g/29.5 g

FAT: 8.6 g/10.5 g/11.1 g

 

Image © copyright of Bariatric Cookery (UK) Ltd

 

 

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