‣ Blue Elephant Yellow Curry (75g) – 135 cals
‣ White Onion (60g) – 24 cals
‣ Carrot (60g) – 25 cals
‣ Cauliflower florets (80g) – 20 cals
‣ Swanson Unsalted Chicken Cooking Stock (1 cup) – 25 cals
‣ 2 Garlic Cloves – 8 cals
˚✧OPTIONAL✧˚
‣ 50g yukon gold potatoes – 37 cals
‣ Meat of choice (I use 4oz bone-in skin-on chicken thighs for 200cal)
‣ rice of choice! i use nishiki sushi rice at about 38 cals for half a cup of cooked rice
‣ ginger powder
‣ soy sauce (3cal/tsp)
‣ green onion ( 5 cal)
for your vegetables and meat, i would recommend a butter or oil of choice! i use countrycrock light at 35 cals per tbsp. optional steps will be in brackets [like this!]
˚✧PREP✧˚
‣ slice your onions into strips (shown below)
‣ cut carrots to preference, but i cut mine thin diagonally (shown below)
‣ [cut potatoes into 1/2 inch cubes]
‣ [slice green onion, separate the greens from the whites]
‣ if your cauliflower florets are a bit large, cut them in half. all your veggies should be bite sized
‣ mince 1 garlic clove (or both if you don’t plan on cooking meat)
˚✧STEP 1✧˚
‣ heat pot on stove, med-hi heat
‣ when the pot is sufficiently heated, toss in butter or oil of choice
‣ when your oil or butter sizzles & coats the bottom of the pot, toss in carrots & onions
‣ onions will soften faster if you cover the pot!
˚✧STEP 2✧˚
‣ once onions soften, toss in [potatoes, green onion whites,] minced garlic and cauliflower
‣ brown the vegetables with light char for flavor (DO NOT BURN!)
‣ don’t worry if the carrots [and potatoes] aren’t soft, they will soften in the curry mix
˚✧STEP 3✧˚
‣ add stock and curry mix to pot [with soy sauce and ginger to taste] and mix well
‣ once curry begins to boil, turn heat to low and cover. stir every so often.
‣ cook until carrots [and potatoes] are soft
˚✧OPTIONAL STEP: MEAT✧˚
‣ season meat to preference. i use salt, pepper, and paprika since the curry’s strong flavor is often enough. occasionally, i use a small amount of turmeric or ginger powder.
‣ heat separate frying pan on med-hi
‣ when hot, add butter or oil to pan
‣ more oil/butter may be necessary if using a lean, skinless meat
‣ throw in garlic clove
‣ roll the garlic over a few times and add meat (make sure it sizzles when you put it in!)
‣ the garlic will flavor the oil and, in turn, your meat
‣ flip meat a few times to get it coated in garlic-oil.
‣ reduce heat to med-low or low and cover. be careful not to burn your meat!
‣ if you’d like more flavor in your curry, transfer meat to curry when almost finished cooking.
˚✧STEP 4✧˚
‣ if your curry is too watery, remove lid and turn up heat and simmer.
‣ cook down the curry until it is your desired consistency! add salt if your curry is too bland
˚✧DONE!✧˚
and you’re done! serve with rice of choice, and feel free to add garnish.
don’t be afraid to save leftovers, as some say leftover curry is better
˚✧FINAL CALORIE COUNT✧˚
‣ without optional ingredients: 119 cals/serving, 238 calories total
‣ with ALL optional ingredients (no rice/meat): 141 cals/serving, total 282 cals.