WEST INDIAN SWEET POTATO CURRY
Prepare this vegetarian curry in just 15 minutes. Packed with sweet potato, cabbage, tomatoes and red peppers, it contains all five of your five-a-day
Provided by Good Food team
Categories Dinner, Main course
Time 45m
Number Of Ingredients 18
Steps:
- Heat the oil in a very large nonstick frying pan, add the onions and ginger, and cook for 5 mins. Add the curry powder and allspice, then pour in the tomatoes plus a can of water, the coconut milk, thyme and bouillon.
- Add the sweet potatoes, cabbage and peppers, cover the pan and simmer for 20-25 mins or until all the vegetables are tender but with a little bite, topping up with a little water if looking dry.
- Meanwhile, tip the rice into a pan with the onion, garlic, thyme and bouillon. Pour in 600ml water, cover and cook for 25 mins or until the liquid has been absorbed and the rice is tender - check towards the end to make sure it isn't catching. Stir in the beans and heat through. If you're following our Healthy Diet Plan, serve half the rice with half the curry (saving the leftovers for a second meal later in the week). Otherwise you can serve four portions, scattered with a few extra thyme leaves, if you like.
Nutrition Facts : Calories 543 calories, Fat 12 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 84 grams carbohydrates, Sugar 29 grams sugar, Fiber 18 grams fiber, Protein 15 grams protein, Sodium 0.4 milligram of sodium
BEEF, SUMMER SQUASH AND SWEET POTATO CURRY
Mouth-watering beef, summer squash and sweet potato curry ready in just 30 minutes! Hearty beef skillet perfect for dinner!
Provided by By Betty Crocker Kitchens
Categories Entree
Time 30m
Yield 6
Number Of Ingredients 13
Steps:
- Cook rice in water as directed on package. Meanwhile, in 12-inch skillet, cook beef and onion over medium-high heat 5 to 7 minutes, stirring occasionally, until beef is thoroughly cooked and onion is tender; drain.
- Add gingerroot, curry powder, cumin and salt to skillet; cook 1 minute, stirring occasionally. Stir in sweet potato, tomatoes and broth. Heat to boiling; reduce heat. Cover; simmer 10 minutes or until potato is almost tender. Stir in zucchini. Cover; cook 5 to 10 minutes longer or until potato and zucchini are just tender.
- Serve beef mixture over rice. Top each serving with about 1 tablespoon yogurt.
Nutrition Facts : Calories 420, Carbohydrate 58 g, Cholesterol 50 mg, Fiber 4 g, Protein 22 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 1030 mg, Sugar 11 g, TransFat 1/2 g
SATAY SWEET POTATO CURRY
Cook this tasty vegan curry for an exotic yet easy family dinner. With spinach and sweet potato, it boasts two of your five-a-day and it's under 400 calories
Provided by Elena Silcock
Categories Dinner, Main course
Time 1h
Number Of Ingredients 12
Steps:
- Melt 1 tbsp coconut oil in a saucepan over a medium heat and soften 1 chopped onion for 5 mins. Add 2 grated garlic cloves and a grated thumb-sized piece of ginger, and cook for 1 min until fragrant.
- Stir in 3 tbsp Thai red curry paste, 1 tbsp smooth peanut butter and 500g sweet potato, peeled and cut into chunks, then add 400ml coconut milk and 200ml water.
- Bring to the boil, turn down the heat and simmer, uncovered, for 25-30 mins or until the sweet potato is soft.
- Stir through 200g spinach and the juice of 1 lime, and season well. Serve with cooked rice, and if you want some crunch, sprinkle over a few dry roasted peanuts.
Nutrition Facts : Calories 387 calories, Fat 25 grams fat, SaturatedFat 18 grams saturated fat, Carbohydrate 32 grams carbohydrates, Sugar 15 grams sugar, Fiber 7 grams fiber, Protein 6 grams protein, Sodium 0.6 milligram of sodium
SWEET POTATO-CAULIFLOWER CURRY
Enjoy Indian cuisine? This flavorful vegetarian curry dish is a simple-to-make supper for six.
Provided by Betty Crocker Kitchens
Categories Entree
Time 1h15m
Yield 6
Number Of Ingredients 19
Steps:
- In 5-quart Dutch oven, heat oil over medium-high heat. Cook onion in oil 5 minutes, stirring frequently, until tender. Add garlic; cook 1 minute. Stir in remaining curry ingredients except cornstarch and cold water. Reduce heat to low. Cover; cook 30 minutes or until vegetables are tender.
- Uncover; increase heat to medium-high. In small bowl, blend cornstarch and cold water until smooth paste forms. Stir cornstarch mixture into curry. Cook uncovered 5 to10 minutes, stirring frequently, until thickened and bubbly.
- Meanwhile, in 1-quart saucepan, heat rice, water and butter to boiling. Reduce heat. Cover; simmer about 30 minutes or until rice is tender and water is absorbed.
- Serve curry in individual deep bowls. Top each serving with about 1/4 cup hot cooked rice, almonds, green onions and cilantro.
Nutrition Facts : Calories 400, Carbohydrate 40 g, Cholesterol 0 mg, Fat 4 1/2, Fiber 7 g, Protein 7 g, SaturatedFat 13 g, ServingSize 1 Serving, Sodium 440 mg, Sugar 11 g, TransFat 0 g
CURRIED PORK AND SWEET POTATOES
If you're a curry fan, you will enjoy this meat-and-potatoes skillet, ready in 20 minutes.
Provided by Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 8
Steps:
- In medium bowl, mix flour, curry powder and salt. Add pork; toss to coat.
- Spray 12-inch nonstick skillet with nonstick cooking spray; heat over medium-high heat. Add pork; cook 3 to 5 minutes, stirring occasionally, until brown.
- Stir in sweet potatoes and apple juice; reduce heat to low. Cover; simmer 5 minutes. Stir in bell pepper. Cover; simmer 3 to 5 minutes longer or until bell pepper is crisp-tender. Stir in jelly until melted.
Nutrition Facts : Calories 320, Carbohydrate 30 g, Cholesterol 75 mg, Fiber 3 g, Protein 28 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 220 mg, Sugar 15 g, TransFat 0 g
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