Vegetable Curry With Chicken, Tofu or Halibut

Yellow curry has amazing health benefits stemming from its main ingredient, turmeric, and its active component, curcumin, which have demonstrated antioxidant, anti-inflammatory, antiviral, antibacterial, anti-fungal, and anticancer activities in several studies. The National Institutes of Health (NIH) lists 24 current studies on the effects of turmeric and over 350 studies involving turmeric in total, citing delayed liver damage; reducing the carcinogenic compounds that form in cooked meat; and slowing skin cancer, melanoma, and the spread of breast cancer into the lungs.

Turmeric has anti-inflammatory properties and has been shown to reduce stiffness and pain in arthritis patients. Epidemiologists hypothesize that the daily turmeric consumption in India may explain the low rate of Alzheimer’s disease in that country. Dr. Andrew Weil favors cooking with turmeric over curcumin in supplement form, consistent with his preference for whole foods over isolate forms.

Main Ingredients
2 Tbsp olive oil
1 cup chopped carrots
1 cup chopped celery
1 cup chopped onion
1/4 cup chopped peeled ginger
4 large garlic cloves, chopped or crushed
2 Tbsp Thai yellow curry paste
4 cups freshly juiced carrot juice
1 cup canned unsweetened coconut milk
3 cups mixed vegetables (bell peppers, squash, zucchini, etc)
Celtic Sea Salt
Freshly ground pepper
16 oz of either chicken, tofu, or fish (see below for suggested almond crusted halibut)

Almond-Crusted Halibut Ingredients
1/2 cup slivered almonds
4 4 oz skinless Pacific halibut fillets
Celtic sea salt
1 large egg white
2 Tbsp olive oil
Fresh basil leaves

Preparation

1. Heat oil in a medium pot over medium-low heat. Add carrots, celery, onion, ginger, and garlic. Cook, stirring occasionally, until vegetables are fragrant and softened, 10–15 minutes.
2. Increase heat to medium-high; add curry paste. Cook, stirring continuously, until paste begins to caramelize, 2–3 minutes.
3. Juice carrot juice in a juicer. Add carrot juice to pot; increase heat to high. Bring to a boil; reduce heat to medium-low. Simmer until juice is reduced by half, about 15 minutes.
4. Add tofu or chicken, coconut milk and mixed vegetables. Cook over medium-high heat, stirring occasionally, until chicken is cooked and vegetables are tender, 20-25 minutes. Season with salt and pepper.

Almond-Crusted Halibut Preparation

1. Follow steps 1 through 3 above.

2. Strain curry through a sieve into a large bowl; discard solids in sieve. Return to same pot; add coconut milk and mixed vegetables. Cook over medium-high heat, stirring occasionally, until vegetables are tender, 8–10 minutes. Season with salt and pepper.

3. Preheat oven to 350°. Grind almonds in a food processor until largest pieces are 1/8″ (do not grind to a paste). Transfer to a wide shallow bowl. Season both sides of each fillet with salt.

4. Whisk egg white in another wide shallow bowl until just frothy. Dip top of each fillet in egg white, then into almonds, pressing to adhere. Transfer to a plate, crust side up.

5. Heat oil in an ovenproof skillet over medium-high heat. Place fish, crust side down, in pan. Cook until nuts are golden brown, 3–4 minutes. Turn over fillets and transfer skillet to oven. Bake until fish is just opaque in center, 4–5 minutes.

6. Divide curry base among wide bowls. Top with fillets, crust side up. Garnish with basil.

Nutritional Information for Almond-Crusted  Halibut with Vegetable Curry:

One serving contains:
Calories (kcal) 590
Fat (g) 35
Saturated Fat (g) 14
Cholesterol (mg) 35
Carbohydrates (g) 33
Dietary Fiber (g) 6
Total Sugars (g) 7
Protein (g) 32
Sodium (mg) 1260

Recipe adapted from: Chef Jeremy Bearman of Rouge Tomate in NYC as featured on bonappetite.com
Data Sources: Dr. Andrew WeilNational Institutes of Health
Image Credit: Christopher Testani as featured on bonappetite.com
Disclaimer: The information in this article and on this website is not intended to diagnose, treat, cure or prevent any disease. None of the products mentioned in this article or on this website are intended to diagnose, treat, cure or prevent any disease. The information in this article is not intended to provide personal medical advice, which should be obtained from a medical professional. This information is made available with the understanding that the author and publisher are not providing medical, psychological, or nutritional counseling services on this site. The information on this Web site does not cover all possible uses, actions, precautions, side effects, and interactions. Liability for individual actions, opinions, or omissions based upon the contents of this site is expressly disclaimed. This information has not been evaluated or approved by the U.S. FDA.

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