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Fast Day #13: Carrot Curry and Hake Fillet - 294 calories



Carrot Curry and Hake Fillet

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It is like the Carrot Emporium over here! I bought a huge bag of organic carrots from Costco because I wanted to start juicing again. My favorite juice recipe included kale, carrots, beets, and green apple. But the only thing I buy from Costco are the carrots. Which means I always have a TON of leftover carrots.

I don't really eat a lot of carrots, I prefer to have sweet potatoes in my curries. And there are only so many carrot sticks you can have.

After scouring the web to find ways, other then roasting, to make use of this abundance of carrots. I ran across this really delicious looking recipe for Marrakesh Stew from Martha Stewart. Of course there were a lot of things that pushed up the calories out of Fast Day range. So I did some editing and came up with a revised recipe and a sweet 0.532 calories per gram - keep in mind that carrots are heavy and will still use up quite a bit of calories overall.


The carrot curry can easily be made vegetarian by swapping out the chicken broth for vegetable broth - I just didn't have any veggie broth in my pantry. Also I forgot that I had extra spicy cayenne pepper in my pantry and this curry turned out SUPER spicy so I tried to balance it out with a little sugar. The sugar ended up really enhancing the natural carrot sweetness without going over to the candied carrot realm.

The main obstacle was the thickness of the stew. I omitted the potatoes so there was nothing to thicken up the sauce. By cooking down and pureeing some of the carrots into the sauce, I was able to thicken up the sauce without any additional calories.

This recipe can definitely do double duty as a Fast Day meal and a Feast Day meal with a few tweaks. I'd add a 1/4 cup of coconut milk per serving to even out the flavors, and some red potatoes and peas would be awesome. I'd microwave the potatoes to cook them before adding to the curry though. Add in a few pieces of naan or a scoop of rice and this wold be a great Feast Day meal.

Any leftovers can be frozen and defrosted overnight in the fridge. In retrospect, I wish I'd cut my carrots into fatter 1 inch chunks. Oh well, my naan won't mind if the carrots are a tad bit mushy.

To cook the hake fillet, I spooned the carrot curry into a small pan and nestled the hake fillet in the middle and simmered it all together for 10 minutes. So easy. I got a big bag of Hake Fillets (0.634 calories per gram, and learn to pronounce this fish's name here) from Costco. They are conveniently flash frozen in individually wrapped bags and thaw in no time. This fish is what I call the "fish stick" fish. It's very mild, very flaky, and very lean - a 5 oz fillet is only 90 calories. It's perfect for a stew or curry because it picks up the flavor of the sauce amazingly well.

This was a wonderfully filling and tasty dinner: Carrot Curry and Hake Fillet - 294 Calories
  • 151 g Hake Fillet
  • 402 g Carrot Curry

Carrot Curry Recipe: 0.532 calories per gram

adapted from a Martha Stewart recipe for Marrakesh Stew
3 servings


Ingredients:

  • 1 tablespoon canola oil (124 calories)
  • 1 large onion, diced large (60 calories)
  • 1 teaspoons ground cumin (8 calories)
  • 0.5 teaspoon ground cinnamon (3 calories)
  • 0.5 teaspoon ground coriander (0 calories)
  • 0.25 teaspoon cayenne pepper (1 calorie)
  • 0.25 teaspoon ground allspice (1 calorie)
  • 12 g ginger, chubby 1 inch microplaned (42 calories)
  • 1 lb  carrots, cut into 1-inch pieces (186 calories)
  • 0.5 tsp sugar (optional - 8 calories)
  •  14.5 ounces diced tomatoes (75 calories)
  • 7 oz chicken or vegetable broth or water to cover (32 calories - chicken)
Instructions

  1. In an 8-quart Dutch oven or heavy pot, heat oil over medium-high. 
  2. Add onion and cook, stirring occasionally, until soft, 5 minutes. 
  3. Add ginger, cumin, cinnamon, coriander, cayenne, and allspice and cook until fragrant, 1 minute. 
  4. Add carrots and season with salt and pepper. Cook, stirring occasionally, until beginning to brown, 5 minutes. 
  5. Add sugar, tomatoes and broth (vegetables should be completely covered by liquid; add water to cover if necessary). 
  6. Season with salt and pepper. Bring to a gentle simmer and cook, uncovered, 20 minutes, or until carrots are soft but with some crunch.
  7. Ladle or drain out the solids from the liquid. Put liquid back into pan along with 5 - 10 pieces of carrot. Bring to a boil until reduced by half.
  8. Using an immersion blender, puree the solids into the sauce.
  9. Reduce on medium heat until desired consistency.

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