THE ELECTRIC KITCHEN
Curry comes in many guises
In Hawaii, it used to be that "curry" only meant "curry stew" -- that ono plate-lunch staple with tender chunks of beef, potatoes, onions, carrots and celery in a thick, curry-seasoned gravy, served with rice.
These days curry means so much more -- you can find Japanese-style, Thai-style, Indian-style curry -- each with distinct characteristics and each delicious in its own right.
These recipes reflect a few different styles, but they're all easy to prepare, which makes them perfect for a weeknight meal. Nothing's quite as satisfying as a hot bowl of curry stew!
Green Curry Chicken
2 tablespoons vegetable oil
2-1/2 tablespoons Thai green curry paste
1 can (13.5 ounces) coconut milk
1/2 pound boneless, skinless chicken breasts, cut in 2-inch cubes
1/2 cup eggplant strips
1/4 cup cubed potato
1/4 cup sliced carrot
1/4 cup sliced bell pepper
1/4 cup powdered chicken bouillon seasoning
5 Thai basil leaves
In a wok or skillet, stir together oil and curry paste. Stirring constantly, cook on high heat until mixture bubbles. Add coconut milk and bring to boil.
Stir in remaining ingredients except basil. Lower heat and simmer 8 minutes.
Garnish with basil. Serves 4.
Approximate nutritional analysis, per serving: 375 calories, 31 g total fat, 20 g saturated fat, 35 mg cholesterol, greater than 2,000 mg sodium, 11 g carbohydrate, no fiber, 3 g sugar, 17 g protein.
1/4 cup butter or margarine
2 medium onions, minced
2 apples, pared and minced
6 tablespoons flour
1-1/2 tablespoons curry powder
1-1/2 teaspoons brown sugar
2 cloves garlic, minced
1 teaspoon minced ginger
2 cups stock
1 can (12 ounces) coconut milk
1-1/2 teaspoons salt
2 cups cooked shellfish, chicken or cubed meat
In a skillet, melt butter and sauté onions and apples until onions are clear.
Stir in flour, curry powder, sugar, garlic and ginger. Cook over very low heat 30 minutes, until onions and apples are soft and caramelized.
Slowly stir in stock and coconut milk. Cook, stirring occasionally, until thickened. Strain if desired. May be refrigerated overnight or frozen at this point; reheat on low heat.
Before serving, add salt and shellfish or meat. Heat thoroughly but do not boil or sauce will curdle. Serves 8.
Approximate nutritional analysis, per serving (with shellfish): 250 calories, 16 g total fat, 12 g saturated fat, 35 mg cholesterol, 750 mg sodium, 21 g carbohydrate, 3 g fiber, 8 g sugar, 10 g protein.
Approximate nutritional analysis, per serving (with chicken): 270 calories, 17 g total fat, 12 g saturated fat, 45 mg cholesterol, 750 mg sodium, 20 g carbohydrate, 3 g fiber, 8 g sugar, 13 g protein.
1 tablespoon canola oil
2 tablespoons curry powder
1/4 pound long beans, sliced
1 cup cubed pumpkin
1 cup cubed sweet potato
1 long eggplant, sliced
1 cup corn kernels
1 cup cubed firm tofu
1 teaspoon Hawaiian salt
1-1/2 cups water or broth
1/2 cup non-fat plain yogurt
In a large skillet, heat oil. Add curry powder and cook a few minutes. Stir in vegetables and tofu. Add salt and water; cover and cook 15 minutes, until vegetables are tender.
Stir in yogurt.Serves 8.
Approximate nutritional analysis, per serving: 130 calories, 5 g total fat, 0.5 g saturated fat, no cholesterol, 370 mg sodium, 16 g carbohydrate, 5 g fiber, 5 g sugar, 8 g protein.
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at www.heco.com