Spice up your dinner table with this exotic, easy dish that will utilize all the vegetables from your garden or local farmers’ market.
Throughout the world, diners are embracing the “Farm-to-Table” movement, and restaurants are responding by modifying their menus to offer more locally grown fruits and vegetables. However, Asian cultures have embraced the Farm-to-Table movement for centuries, and the menus at their restaurants are overflowing with a variety of locally grown vegetable dishes. Popular favorites include Red Curry and Green Curry dishes, which are simply fresh vegetables stir fried in a thick, flavorful sauce that’s personalized to your spice level.
Ready in less than 30 minutes, this impressive dish is not only delicious, but can also be made mild to extra spicy, simply with the addition of more Red Curry Paste. Optional chicken, tofu or beef can be added for extra protein. Serve over thin noodles, on a bed of white rice, or try nutritious brown rice, which provides beneficial fiber and vital nutrients from the rice germ that gets removed when white rice is created.
Red Curry Vegetables over Brown Rice
1 cup broccoli florets
1 cup sliced carrots
½ cup sliced red pepper
½ cup green pea pods
½ cup sliced onions
½ cup mushrooms of choice
1 tablespoon olive oil
1 teaspoon fresh minced garlic (or garlic salt)
1-3 tablespoons Thai Red Curry Paste
1½ cups coconut milk (full fat)
1½ cups low-fat coconut milk
1-4 tablespoons corn starch
2-3 cups instant brown rice
2-3 cups water for rice preparation
Heat oil in a large skillet over high heat; then heat garlic in oil, about 15 seconds. Add vegetables and sauté until vegetables are tender-crisp and start to soften, about 3-5 minutes, stirring frequently. Stir in all coconut milk, curry paste (to taste) and salt. Bring sauce to a boil then reduce heat. Simmer 10-15 minutes, stirring occasionally to blend flavors. Stir in corn starch to thicken sauce, beginning with 1 tablespoon, increasing by additional tablespoons to desired level of thickness. Simmer an additional 5 minutes.
While sauce is simmering, prepare rice according to package directions (Note: for faster rice preparation, there are “instant” quick cook varieties of brown rice). Serve curry sauce over bed of rice, with soy sauce on the side. Enjoy!
Yield:4-6 servings. Calories (per serving): 320; Fat:16g; Protein: 11g Cost Per Serving: $2.43
Suzette Zara is an author, nutritionist, a frequent speaker on low-fat healthy cooking and creator of Satan’s Salsa (SatansSalsa.com). Suzette@SuzetteZara.com.