Friday, 11 October 2013

5:2 recipes: Mushroom, tomato and cardamom curry

Not the best pic I've taken because I was ravenous and couldn't be bothered to faff around with it but better than it might have been thanks to Hipstamatic

I've got a bit lazy about 5:2 lately, largely because I've found it's just about possible to keep my weight under control without it (more on this in due course) but after a heavy week last week I decided I needed a proper fast day.

This is what I made for supper. Mushrooms are brilliant diet food as they have diddly squit calories which justifies you having more indulgent ingredients like crème fraîche and rice which makes you feel as if you've had a proper meal. Which, of course, you have.

Don't leave out the cardamom. It makes it.

Serves 2

1 tbsp oil
1 medium onion, peeled and finely chopped
2 cloves of garlic, crushed
1 tsp grated fresh ginger (optional)
2 tbsp curry paste (I used a korma paste but reckon a garam masala paste would be even better. But use what you have)
6-8 cardamom pods crushed, husks removed and seeds ground with a little coarse salt - or 1/4 tsp ground cardamom
250g mushrooms, wiped and sliced
2-3 medium to large tomatoes (about 225-250g), skinned, seeded and chopped or 1/2 a 400g tin of chopped tomatoes
Salt, freshly ground pepper and a squeeze of lemon if necessary
A handful of coriander leaves
2 tbsp low fat yoghurt or half-fat crème fraîche (optional)

Heat the oil in a frying pan over a moderate heat and fry the onion until it starts to soften. Add the garlic, stir for a minute then add the curry paste and cardamom. Stir, cook for a few seconds then add the mushrooms, stir and cook until they begin to release their liquid. Add the chopped tomatoes, stir, bring to the boil then lower the heat and simmer while you cook the rice - or veg. (Steamed broccoli would work well). Check the seasoning of the curry, adding more salt if necessary and pepper and lemon juice to taste. Stir in the coriander leaves and heat through. Stir through the yoghurt or crème fraîche if using and serve with rice or a green vegetable.

About 175 calories without the yoghurt or crème fraiche (about another 20-25 calories). 75g of cooked rice would be an extra 80 calories - you could, of course, have less.

No comments: