4
1 rating

Irish Curry With Kale and Spinach

St. Patrick's Day is renowned for being a huge party. There is nothing better to go with your partying than a curry, and we have the perfect recipe, incorporating loads of healthy greens.

Not only are the healthy greens in season at the moment, but you will find kale in particular in many traditional Irish dishes. So this is our take on an Irish curry.

This low-calorie and low-fat dish provides plenty of vitamin A from the kale, spinach, and sweet potatoes. You can get your B vitamins and protein from the chicken, vitamin C from the peppers, and vitamin K from the spinach.

The dish can be prepared in advance and kept warm in the slow cooker or just reheated when you need it. It is very easy to make (you just really need to chop everything and throw it in the pan). And then, while you are downing your Guinness, this can be the perfect, nourishing accompaniment to serve up at the party.

This recipe is provided by LoveMyGlow.

Ingredients

  • 2 Onions
  • 1 Clove garlic
  • 25 Grams Fresh ginger
  • 1 Sweet potato
  • 4 Teaspoons Curry powder
  • 2 Chicken breasts
  • 400 Grams Chopped tomatoes
  • 60 Grams Baby kale
  • 60 Grams Fresh spinach
  • 250 Grams Mushrooms
  • 1 Pepper

Directions

To begin with, chop the sweet potato and pop it in a hot oven.

I prefer to steam the chicken breasts (make sure they are free-range), but you can fry them now if you prefer, or begin cooking in the oven with the sweet potato. Steaming is obviously the healthiest way of cooking them, but this is really up to you.

If you are having the curry with rice, you may want to start this off now.

Prepare the onions. They need to be finely chopped. I prefer to roughly chop them in the food processor.

Add a little water to a large, deep pan and add the onions. This eliminates the need for oil making the dish even healthier.

Chop the apple, and add to the pan.

Put the pepper, tomatoes, spinach, kale, ginger, and curry powder into the food processor and blend briefly and roughly.

After about 5 minutes, when onions turn translucent, add the garlic.

Add the processed mixture and stir on a low heat.

Add the mushrooms.

Add the chopped sweet potato from the oven.

Add the chicken if you have not already done so.

Leave to simmer for 20-30 minutes, stirring occasionally.

Serve with brown rice and garnish with a fresh coriander. A spoonful of plain yoghurt will go perfectly with the dish too.

Nutritional Facts
Servings2
Calories Per Serving527
Total Fat18g28%
Sugar18gN/A
Saturated5g25%
Cholesterol111mg37%
Protein48g96%
Carbs48g16%
Vitamin A888µg99%
Vitamin B120.6µg10.7%
Vitamin B62mg91%
Vitamin C133mg100%
Vitamin D0.9µg0.2%
Vitamin E4mg20%
Vitamin K382µg100%
Calcium197mg20%
Fiber13g51%
Folate (food)199µgN/A
Folate equivalent (total)199µg50%
Iron5mg30%
Magnesium165mg41%
Monounsaturated7gN/A
Niacin (B3)24mg100%
Phosphorus600mg86%
Polyunsaturated4gN/A
Potassium2177mg62%
Riboflavin (B2)0.9mg52.2%
Sodium207mg9%
Thiamin (B1)0.5mg33.1%
Trans0.2gN/A
Zinc3mg23%