Wednesday, November 22, 2017

Butternut Squash Curry

This Recipe appeared in the November 2017 issue of Radnor Life & Style Magazine. If you're still looking for a Thanksgiving side dish that is veggie heavy, yet healthy, this is a good one! For more of my articles related to Thanksgiving tips and recipes, visit here.

I find that many people, myself included, get into a pattern of cooking the same stuff each week and rarely jazz it up with flavors. I like to try to cook an international dish every so often to add some pizzazz to the weekly routine. I am all about cooking in bulk, so this recipe is great to supply your family with dinner for one, two, or more nights, depending on the size of your family. It’s healthy and tasty, and you don’t need to spend a lot of money going out to dinner to get exotic flavors.

1 tbsp olive oil
¼ c chicken or vegetable broth
1 butternut squash, medium size, diced into ½” cubes, or about 4 cups
1 medium onion, diced
¼ c Trader Joe’s Thai Yellow Curry Sauce
2 cloves garlic, diced
4 large tomatoes
1 medium head cauliflower, chopped
1 6- oz bag fresh spinach
½ c non-fat or low-fat Greek yogurt
Cilantro and salt, to taste
Optional proteins [add more or less depending on how many people will be eating this dish]:
-          1-2 Can of chickpeas, rinsed and drained
-          1 lb chicken, sliced and cooked
-          1-2 Packs of tofu, diced

1. Heat olive oil and broth in large and deep sauce pan on medium-high heat.

2. Add diced squash (skin on is fine) and onion until they begin to soften.

3. Add the curry sauce, followed by the garlic and stir until well mixed.

4. Finally, add tomatoes, cauliflower, and spinach and simmer until cooked to a soft texture (about 15-20 minutes).

5. Once vegetables are cooked, turn off heat and mix in yogurt, salt and herbs.

6. Add one or all the optional proteins and serve over a cooked whole grain such as barely, farro, or buckwheat to complete the meal. Goes well with whole wheat naan or roti as well!

NUTRITION INFO: Serves 6-8 people. Nutrition info based on 6 servings without protein or grain added:
140 calories, 3.5 g fat, 24 g carb, 6 g protein [performed using Diet Master Pro software]

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