Murray's Curry

‍The science of eating well: exotic, healthy, quick and delicious recipes.

I gotta confess that I love curries—almost any curry from anywhere, hot, mild, whatever.

Alicia is also a fan of most curries—she’s just a bit more picky, favoring mild to moderate heat. For this reason, I tend to go light on hot chilli powder or red chillies.

A little while ago Alicia demanded a curry for dinner. And it had to be quick—her hypoglycaemia would brook little delay. The result was this curry. I had to put it together with what I had to hand.

I named it Murray’s Curry because I was following no recipe. The first time I made it, all I had to use for protein was mince turkey. It was delicious.

Since then, we’ve had it numerous times, each time with a different protein base. It’s very simple, quick (about 40 minutes start-to-finish) and is a great “what shall we have for dinner?” standby. You can make it with any meat, firm-flesh fish (for example sole won’t work but salmon will) or firm tofu.

It’s low in calories and has healthy ingredients—especially the potatoes, capsicum and spinach.

If you don’t have the Thai red curry paste you can use curry powder. Not quite as good, but very acceptable.

I usually make it with spinach, but you can use other leafy vegetables or even peas. However, spinach, or a mixture of spinach and peas, is best.

‍

‍Ingredients

• 1 tblsp olive oil
• 1 onion, finely chopped
• 1 tblsp crushed garlic
• 450g (1 lb approx.) turkey/chicken/tofu, other protein
• 4 tblsp Thai red curry paste (or 3 tbsp curry powder)
• 200g (7 oz) chopped tomato
• 1 red capsicum
• 300ml (½ pint) low-sodium chicken or vegetable stock (or mix stock and light coconut milk)
• 250 gms (1/2 lb) frozen chopped leaf spinach/peas, other vegetable

‍

‍Directions:

1. Heat the olive oil in a large pan and cook the chopped onion for 5-6 minutes.
2. Add the garlic and protein and cook for 4-5 minutes.
3. Stir in the Red Thai curry paste and cook for 1 minute.
4. Stir in the chopped tomatoes and chicken stock, cover and cook for 20 minutes.
5. Half cook the spinach in the microwave. Stir in the spinach and heat through for 3-4 minutes.
6. Serve with brown basmati or black rice.

‍

‍Serves: 4

‍Energy: 764 kJs (191 calories)