Page 110 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Mixed Vegetable Curry Casserole
(Serves 2)
NUTRIENT ANALYSIS
(per serving)
Energy: 183 kcal
Carbohydrate: 19 g
Protein: 10 g
Fat: 9 g
Cholesterol: 3 mg
Dietary fibre: 3.2 g
Sodium: 482 mg

INGREDIENTS: METHOD
• Pumpkin, medium ⅟ 16 piece (~80g
pumpkin flesh) 1. Remove the skin and seeds of
• Broccoli ½ piece (~85g) the pumpkin, and cut it into
chunks. Rinse and slice the soy
• Cauliflower ⅛ piece (~75g) chicken into strips. Rinse and
• Soy chicken 2 taels (~80g)
• Vegetable oil ⅔ tsp cut the broccoli and cauliflower
• Salt ⅛ tsp into bite-size pieces.
• Water ½ cup 2. Blanch the broccoli and
cauliflower in boiling water,
CURRY SAUCE: and then set aside. Boil the
• Curry powder ½ Tbsp pumpkin in the same pot of
• Onion, small, ½ piece (~40g) boiling water until soft. Drain
finely chopped and set aside.
• Garlic, minced 2 cloves 3. Prepare the curry sauce. (Refer
• Sugar ½ Tbsp to page 53 for the recipe.)
• Salt ⅛ tsp
• Low-fat Milk ¼ cup 4. Heat up ⅔ tsp oil in a non-stick
• Water ½ cup pan. Stir-fry the broccoli and
• Cornstarch 1 tsp cauliflower followed by adding
• Vegetable oil ½ tsp in the soy chicken, pumpkin and
water.
5. When the ingredients are
cooked, add in salt and the
curry sauce. Cover and bring
to the boil. Ready to serve.
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