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Go-To Weeknight Curry

Veggies | Protein | Fat | Fruit | Grain
Course Hot Meals
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4 meals
Author Katie's Bright Kitchen

Ingredients

Veggies (about 6 cups total)

  • Carrots sliced
  • Bell peppers chopped
  • Onions chopped
  • Broccoli stems chopped
  • Cauliflower florets
  • Broccoli florets (add these at the very end of cooking)
  • Spinach (stir in after removing pot from heat)
  • Peas, fresh or frozen (stir in after removing pot from heat)

Protein

  • 1/2 cup roasted whole cashews, per serving, to garnish (2 oz)

Fat

  • 1 (15-oz) can lite coconut milk (use regular fat coconut milk for a richer, heavier sauce, but note that this will no longer comply with the BLE weight loss food plan)

Fruit

  • 1 cup mango, pineapple, or papaya, fresh or frozen (12 oz)

Grain Options

  • 1 lb potatoes or sweet potatoes cubed
  • 1/2 cup cooked rice, per serving (4 oz)

Condiments & Spices

  • 2-3 cloves garlic minced
  • 1 thumb ginger minced
  • 3 Tbsp curry powder or paste good quality
  • Fresh cilantro or basil to garnish chopped (optional)

Instructions

  • Heat a teensy bit of oil or water in a large heavy bottomed pot over medium heat.
  • Sauté the minced ginger and garlic for a minute or two, until fragrant.
  • Add the curry seasoning, coconut milk, veggies, and potatoes (if using).
  • Add broth or water to reach desired thickness. It should come close to the level of the veggies so that they can fully cook.
  • Bring to a gentle simmer and cook, covered, until the veggies have softened and the potatoes are cooked.
  • When the veggies and potatoes are close to done, add the fruit and peas to defrost (if frozen) and to let the flavors meld.
  • Garnish each serving with the cashews, along with fresh chopped cilantro or basil, if desired.

Notes


Bright Line Eating Breakdown:

  • One serving of this recipe contains the following (compliant with the BLE female weight loss food plan):
    • 1 veggie serving
    • 1 protein serving
    • 1 fat serving
    • 1/2 fruit serving
    • 1 grain serving (optional)

Weighing This Meal

  • My preferred method for weighing this meal is to weigh my 4 veggie servings raw (for example, 40 oz total if your veggie serving is 10 oz) and add a few extra ounces to compensate for them cooking down. To serve, divide the whole dish into 4 equal sized servings. See this page about other methods for weighing mixed dishes.

Maintenance Suggestions

  • Grain: Add potatoes to the curry or serve over rice
  • Protein: Add cashews or cubed tofu
  • Fat: Use regular fat coconut milk or add cashews