Fresh curry powder adds flavor to this easy dinner
This curry takes less than 10 minutes to make. Using frozen chopped onions and prepared minced garlic cuts down the preparation time. Coconut milk adds a creamy texture.
Microwaveable brownrice is used in the Rice and Scallions recipe, making this a very quick and easy Indianinspired dinner.
The curry powder sold in supermarkets is a blend of about 15 herbs, spices and seeds.
This type of powder loses its flavor quickly. If you have curry powder that is more than six months old, buy a new one.
It will add more flavor to the dish.
Helpful Hints:
■ Boneless pork chops can be used instead of tenderloin. Cut theminto small pieces.
■ Crushed garlic cloves can be used instead of 2 teaspoons minced garlic.
■ Chopped sweet onion can be used instead of frozen chopped onion.
Countdown:
■ Prepare all ingredients. ■ Make rice.
■ Make pork dish.
Shopping List:
To buy:
¾-pound pork tenderloin, 1 jar minced garlic, 1 package frozen chopped onion, 1 bottle mild curry powder, 1 bottle ground turmeric, 1 can reduced-sodium diced tomatoes, 1 can light coconut milk, 1 bunch scallions and 1 package microwaveable brown rice.
Staples: canola oil, salt and black peppercorns.
COCONUT PORK CURRY
Recipe by Linda Gassenheimer
2teaspoonscanola oil ¾-poundporktenderloin,
cut into1-inch cubes 1cupfrozenchoppedonion 2teaspoonsmincedgarlic 1 tablespoonmild curry
powder ½-teaspoonground
turmeric 1cupreduced-sodium
canneddicedtomatoes ½-cuplightcoconutmilk
Saltandfreshlyground
blackpepper
Heat oil inalargenonstick skilletovermedium-highheat. Addporkandbrownonall sidesabout2minutes.Add onion, garlic, currypowder andturmeric. Saute1minute, mixingthespices together. Addthetomatoeswiththeir juice. Stir tocombineall ingredients. Cook2minutes. Addcoconutmilkandsaltand peppertotaste. Serveover therice.
Yield2servings.
Per serving: 334 calories (33% from fat), 12.4 g fat (4.7 g saturated,4.5 g monounsaturated), 108 mg cholesterol, 39.1 g protein, 17.3 g carbohydrates, 5.7 g fiber, 120 mg sodium.
RICEANDSCALLIONS
Recipe by Linda Gassenheimer
1packagemicrowaveable brownricetomake1½ cups 2teaspoonscanola oil 2scallions, sliced ½ cup
Saltandfreshgroundblack pepper
Cookrice in microwave according to package instructions. Measure 1 1/2-cups and place it in a bowl. Addcanola oil and half the scallions. Addsalt and pepperto taste. Divide the ricebetween two dinner plates. Spoon curryon top of the rice and sprinkle remaining scallions on top.
Yield 2 servings.
Per serving: 234 calories (23% from fat), 6 g fat (0.7 g saturated, 3.4 g monounsaturated), no cholesterol, 4.6 g protein, 40.7 g carbohydrates, 3.1 g fiber, 10mg sodium.
Linda Gassenheimer is the authorofover30cookbooks, including hernewest,“The 12-Week Diabetes Cookbook.” Listen to Linda onwww. WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.