Japanese-style curry

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I love Japanese-style curry, but it's a dish I've always had trouble eating it without gaining weight so I decided to finally do the math.


S&B Golden Curry mix is 110 calories per serving and is supposed to make 5 servings. There is no way I've ever gotten 5 servings, and that might be the source of the problem. I decided to try for 4 servings, or 138 calories per serving (just for the sauce base). [See update, below, as well.]


I've made this with chicken, veal, lamb, and beef, but in the interest of reduced calories I'm going with chicken. 3.2 oz. per serving or 12.8 oz. total. Also 138 calories per serving. Diced. (Actual amount used: 12.0 oz.)


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Potato, 2.4 oz. per serving or 9.6 oz. total - 1 large potato. 58 calories per serving. (Actual amount used : 8.6 oz.)


Carrots, 1.1 oz. per serving or 4.3 oz. total - 2 medium carrots. 10 calories per serving. (Actual amount used : 5.5 oz.)


Onion, 0.9 oz. per serving or 3.8 oz. total - 1 medium. 9 calories per serving. (Actual amount used: 4.8 oz.)


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Olive oil, 1 tbsp. total. 30 calories per serving.


Total per serving: 383 calories


Add in 1 cup of white sushi rice, 160 calories, and the meal is 545 calories.


This isn't too bad. It's less than shrimp scampi but higher than some dinners.


I'm pretty sure when I wasn't measuring I was eating way too large of a serving, and I think each serving probably had too much chicken and way too many potatoes.


Heat a shallow pot over medium-high heat. Add olive oil and the onion. Cook for a few minutes.


Add the carrots and cook for a few minutes.


Push the vegetables to the side, add the diced chicken and brown.


Add 20 oz. of water. Add the potatoes. Bring to a boil. Skim off excess foam.


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Reduce the heat, cover, and and simmer for 20 minutes.


Dice the S&B Japanese curry mix, add to the pot, leave uncovered, and simmer for 5 minutes until fully dissolved, stirring to break up any clumps.


Season with soy sauce and black pepper.


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Total size: 2 lb. 7.6 oz.. This works out out 9.9 oz. per serving, which sounds reasonable but when you actually divide it out looks small compared to what I used to eat!


Serve with rice (preferably Japanese sushi rice). Actually, it's supposed to be served over rice, but I prefer it side-by-side. Not touching.


The dish reheats well from refrigerator temperature on the stove or in the microwave.

It can also be frozen, though the best way to freeze it is to vacuum seal it. To reheat, bring a pot of water to a boil, add the frozen vacuum sealed bag, bring back to a boil, reduce the heat, cover, and simmer for 20 minutes.

The easiest way to divide it is to refrigerate it. The sauce solidifies which makes portioning it much easier. Here are my four servings all divided out into their vacuum-sealed servings.

curry5.jpgI've started adding celery and green bell pepper - I really like it that way and it adds a little more vegetable to the dish.

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ate.2011.12.07.d.jpg Update 6/7/2012: It's also good made with lamb. I started with a lamb shoulder blade chop, about 0.75 lbs. and cut out the bone and finely diced it.

ate.2012.06.07.c1.jpgAnd the same veggies, though I forgot the celery.

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Update 4/5/2014: I forgot to note that I have reduced the serving size to 6.5 to 7.0 oz., which is 5 servings per batch. Sometimes there's less meat, as well. This seems like a good size now, and reduces the calories further. I can't believe how large of a serving I used to eat!

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Update 12/27/2015: If made with beef chuck stewing meat as above, sometimes the beef can be tough because it's not really cooked long enough to tenderize. My solution is to cut the beef into bite-sized pieces, season with salt, freshly ground black pepper and granulated garlic, vacuum seal and sous vide for 3 hours at 131°F. This worked great. The meat was super-tender and still moist.

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About this Entry

This page contains a single entry by Rick Kasguma published on December 5, 2010 4:30 PM.

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