This recipe is from one of my favorite chefs – Mary-Audrey from idine4u@instagram. I am excited to share that she will be an enthusiastic ongoing contributor to Follow Bread Crumbs. M.A.’s recipes are healthy, family-friendly, easily adaptable, leverage seasonal ingredients, and most importantly (having tasted the goods) delish!
Well hello there! I’m Mary-Audrey. I’m committed to fresh, delicious, wholesome food, and hope to inspire you to eat well too! I love creating meals that can be easily altered to fit different tastes, allergies, and individual needs, and will be sharing some of my favorite recipes with Follow Bread Crumbs. I will be sure to note where you can add, omit or substitute an ingredient. I am passionate about the process of prepping/preparing ingredients. This way, you can make effective use of your time in the kitchen.
You can adapt this curry recipe to fit your needs…it fed my family of 4 hearty eaters (with some leftovers)! I love this recipe because:
- It is chock full of veggies and lean protein.
- Cilantro detoxifies heavy metals from your body.
- Coconut milk contains good-for-you fat which is anti-viral and anti-bacterial.
- Curry spices are exceptionally good for digestion- add a bit of turmeric and black pepper for more anti-inflammatory benefits!
Total cooking time: 15 minutes. Prep time: 20 minutes – or you can save time by purchasing pre-cut veggies!
- Neutral oil- I like Grapeseed or Organic Safflower oil
- 1.5 lbs boneless skinless chicken breasts – chopped into 1 inch pieces
- 1 yellow squash- cut into thick slices
- 4 green onions – chopped
- 1 baby confetti eggplant- cut into thick slices
- 1 package of sliced baby bella mushrooms
- 1 orange pepper – cut into large diced pieces
- 1 large handful of Green beans – cut into 1/2 inch pieces
Curry Sauce (I recommend you keep these ingredients on hand):
- 1 Tablespoon brown sugar
- 5 teaspoons Tamari
- 2 teaspoons fish sauce (found in the asian aisle of most large grocery stores. I like the Red Boat Brand)
- 1 14oz can light of full fat coconut milk
- 1/2 teaspoons cumin
- 3-4 teaspoons red curry paste
- 1 teaspoon curry powder
- 2 teaspoons fresh grated ginger or I use and love Dorot brand frozen ginger cubes! (You can find at Trader Joe’s and Whole Foods near the frozen veggies)
- 2 large cloves of fresh garlic minced
- Cilantro (optional, but oh so good for you!)
- 1 Serrano chili to add spice (optional)
Use a wok or a large deep sauté pan. Heat pan and add no more than 1 Tablespoon oil, let oil get hot (about 1 minute on high; or throw a small piece of veggie in it and make sure it sizzles!), then add all of your veggies minus ginger, garlic and scallions. Sauté for about 3 minutes until veggies begin to soften. Add onions, mushrooms and green beans and cook another 3 minutes, then remove veggies from pan. Add 1 Tablespoon oil and then add chicken. Cook until chicken begins to get golden- do not worry if it is not cooked all the way through- searing it and getting color is more important to the flavor. Add garlic and ginger. Cook until fragrant about 1 minute. Add the veggies back into the pan then add the rest of the ingredients to make the curry sauce.
Preparation suggestions to increase speed:
- Wash and cut all veggies beforehand – separate into groups that will cook together i.e. faster cooking veggies and veggies that take longer to cook. Or just purchase pre-cut veggies if your budget allows it!
- Dice chicken and place in a bowl. Cover and put in refrigerator if it will be over 40 minutes until you cook.
- Place all other ingredients near stovetop with the necessary measuring tools before cooking.
Adaptation suggestions to make it your own:
Want to turn this into more of a soup?
Cut veggies into smaller pieces, double the curry sauce ingredients and serve over rice noodles or just in a big bowl with a soup spoon!
Want to make it vegetarian?
Omit the meat, use tofu or just use veggies.
Want to make with fish?
Cook the veggies, then add the curry sauce ingredients. Bring to simmer and add chunks of a white flaky fish or shrimp or scallops. Simmer until fish is cooked through.
Or, you can omit all veggies except the peppers, scallions, ginger and garlic. Chop these finely and sauté then add the curry sauce ingredients. Place your fish filets on a baking sheet and brush with coconut oil and bake until cooked through and spoon the curry sauce on top!
Want to use up veggies you already have?
Absolutely go for it! My favorites are: any type of onion- try not to leave out onion when you make this- it really adds the right flavor, broccoli and butternut squash or sweet potato (these will take longer to cook so chop smaller and they will cook faster!) Keep the curry sauce recipe and change up the veggies based on your preferences or ideally make sure to use seasonal veggies.
In the mood to cook? Too bad, this recipe for Golden Milk only takes 5 minutes. Check it out!