Turkey and butternut squash curry

Featured on Operation Transformation


This recipe contains 3 of your 5-a-day per portion!


Ingredients - Serves 2 Adults

  • 80g wholegrain rice
  • 1 onion
  • 1 red chilli (optional)
  • 2 garlic cloves
  • 2 teaspoons of rapeseed oil
  • 1 butternut squash
  • 1 tablespoon of Thai red curry paste 
  • 160g can of reduced fat coconut milk
  • ½ chicken stock cube (reduced sodium)
  • 200ml water
  • 1 tbsp soy sauce (reduced sodium)
  • 300g turkey breast steaks
  • 200g green beans
  • ½ lime
  • freshly ground black pepper

Method

  1. Rinse the rice well in a sieve and then put into a small saucepan with 250ml of water. Bring to the boil, the reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on. 
  2. Using a sharp knife, cut and dice the onion. Also cut the chilli in half, removing the seeds with a teaspoon and finely chop.
  3. Peel the garlic and use a garlic crusher or the fine side of a box grater if you find that easier.
  4. Heat a large saucepan with a lid over a medium heat then add the oil. Tip in the onion and cook for 5 minutes, stirring with a wooden spoon until softened and just beginning to colour around the edges. Add the chilli and garlic and cook for another minute, stirring. 
  5. Peel the butternut squash and then using a sharp knfe, cut it in half and scoop out all the seeds with a spoon and chop the remaining flesh into bite-sized cubes. 
  6. Stir the curry paste into the onion mixture and cook for 1 minute, then stir in the coconut milk, stock, soy sauce and butternut squash. Bring to the boil, the reduce the heat and simmer for 10 minutes. 
  7. Meanwhile, cut the turkey into strips and trim the green beans before cutting them in half. Stir into the butternut squash mixture and cover with a lid. Reduce the heat and simmer gently for 15-20 minutes until the turkey and all vegetables are completely tender. Cut the lime in half and squeeze in and season with plenty of black pepper.
  8. Fluff up the rice with a fork and divide among bowls then ladle over the turkey and butternut squash curry to serve. 

 

info

This curry can be made up to 4 days in advance and its flavour will only improve the longer it is kept. It can also be made in a slow cooker, simply put all the ingredients on low for 4 hours.

About this Recipe

Featured on the RTE programme Operation Transformation

Turkey and butternut squash curry
info

All our recipes are nutritionally analysed by our team of experts.

Serves

2 Adults

2 Adults

5-a-day

3 Of Your 5 A Day

3 Of Your 5 A Day

Utensils Needed

Cheese Grater, Chopping Board, Chopping Knife, Saucepan, Sieve, Wooden Spoon

Cheese GraterChopping BoardChopping KnifeSaucepanSieveWooden Spoon
1/2 of this recipe contains
Energy
2361kj
561kcal
28%
Fat
16g
23%
Saturates
5.8g
29%
Sugars
15g
17%
Salt
1.6g
27%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (544g)
Energy434Kj 2361Kj
103Kcal 561Kcal
Fat2.9g 16g
(of which saturates)1.1g 5.8g
Carbohydrate9.5g 51g
(of which sugars)2.8g 15g
Fibre1.9g 11g
Protein8.6g 47g
Salt0.3g 1.6g

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