“Recipe Of The Week: Encore Curry”

Encore Curry (Serves 4, Prep time: 25 mins, Cook time: 50 mins)

Lots of us have a Sunday roast. I’m always looking for great ways to use up left over roast. This has become one of my favourites. It is easy, not too spicy and adapts well to many different roast meats. The nutrition information has been calculated for beef and chicken but you can use lamb, pork or turkey as well. If using lamb or pork follow instructions for beef. If using turkey follow the chicken instructions. Hope you enjoy.


1 tablespoon coconut oil

1 onion, chopped

2 carrots, chopped

1 apple, peeled and chopped

2 crushed garlic cloves

1 tablespoon curry powder

1½ teaspoon ground cumin

19 ounce can tomatoes with juice

1 cup apple juice

1 bay leaf

½ teaspoon salt

¼ teaspoon fresh pepper

3 cups roast chicken or beef, cooked

Fresh coriander or parsley


Heat oil over medium heat. Sauté onion, carrot, apple and garlic. Sprinkle with curry and cumin and simmer Cook two minutes, until onion is softened. Add tomatoes and apple juice, bay leaf and salt. Boil over high heat breaking tomatoes with spoon. If using beef, stir into curry now. Cover and lower heat, simmer for 45 minutes, stirring occasionally until the meat is fork tender. If using chicken, simmer curry (without meat) for 30 minutes, then add chicken and simmer another 15 minutes. Remove bay leaf. Optional – spoon over steamed brown rice or spaghetti squash. Sprinkle with coriander or parsley.

Nutritional Value (Chicken) : Calories: 360, Fat: 9g, Carbs: 16.8g, Protein: 51g, Fibre: 4.2g.

Nutritional Value ( Beef): Calories: 501, Fat: 20.3g, Carbs: 24.3g, Protein: 53.1g, Fibre 4.3g.

Nutritional Value ( ½ cup Steamed Brown Rice): Calories: 100, Fat: 0.7g, Carbs: 21.3g, Protein: 2g, Fibre: 0.7g.

Nutritional Value (1 cup Spaghetti Squash): Calories: 42, Fat: 0.4g, Carbs: 10g, Protein: 1g, Fibre: 2.2g.

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL Coach

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