Vegetarian: Casseroles: Coconut Vegetable Curry

If you enjoy coconut milk based curries but are concerned about their fat and calorie content, try out our Recipe Makeover. It's lighter but still delicious!
Per serving: 200 calories and 11g fat.
Saves: 172 calories and 19g fat.

Author: CalorieKing
Date: November 04, 2010

Serves: 6 person(s)
Yield: 6 x approx. 1-3/4 cup servings

Preparation Time: 10 mins
Cooking Time: 15 mins

Ingredients:

    This vegetarian makeover replaces beef with vegetarian protein, regular high fat coconut milk with light, and reduces the amount of cooking oil.
  Recipe Makeover

    1 Tbsp oil
    1 medium onion, chopped
    2 tsp mild curry paste
    1 tsp crushed garlic
    1 cup broccoli florets
    1 medium carrot, sliced
    1 medium zucchini, sliced
    8 baby squash, quartered
    1 cup light coconut milk
    1/2 tsp salt
    400 g Loma Linda Tender Bits

  Traditional Recipe

    2 Tbsp oil
    1 medium onion, chopped
    2 tsp curry paste or sauce
    1 cup broccoli florets
    1 medium carrot, sliced
    8 baby squash, quartered
    1 cup regular coconut milk
    1/2 tsp salt
    1 tsp soy sauce
    0.45 kg beef strips

Directions:

    Heat oil in a large frying pan. Add onion, curry paste and sauté until golden.

    Add garlic and remaining vegetables. Continue to sauté for 5 minutes or until vegetables are tender. Stir through coconut milk, Loma Linda Tender Bits and salt. Heat through and serve.

Variations:

    Serve with rice, if desired.

    Serving suggestion is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

MakeoverTraditional
Calories:200 cals372 cals
Kilojoules:837 kJ1,557 kJ
Fat11.0 g30.0 g
Carbohydrates12.0 g4.0 g
Protein13.0 g20.0 g
Cholesterol0.0 mg65.0 mg
Sodium410 mg314 mg
Saturated Fat0.0 g15.0 g
Fiber5.0 g0.0 g
Calcium28.0 mg18.0 mg
Total Sugars5.0 g5.0 g

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