Colombo Curry

This thick stew traveled all the way from Sri Lanka to the Caribbean. Upon arrival there, it picked up Caribbean ingredients, such as goat and calabaza squash. This version uses pork tenderloin and sweet potatoes for similar flavors with more readily available ingredients. Uncooked rice is toasted and ground with the spices to thicken the stew as it cooks.

Yield: 6 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 288
  • Calories from fat: 23%
  • Fat: 7.4g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 1.3g
  • Protein: 27.8g
  • Carbohydrate: 27.2g
  • Fiber: 4.4g
  • Cholesterol: 74mg
  • Iron: 4.1mg
  • Sodium: 491mg
  • Calcium: 70mg

Ingredients

  • 2 tablespoons uncooked long-grain white rice
  • 2 teaspoons coriander seeds
  • 2 teaspoons cumin seeds
  • 2 teaspoons mustard seeds
  • 2 whole cloves
  • 2 teaspoons ground turmeric
  • 2 teaspoons ground fenugreek
  • 1 tablespoon canola oil
  • 1 1/2 cups thinly sliced green onions
  • 1/2 cup finely chopped shallots
  • 2 tablespoons minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 1/2 pounds pork tenderloin, trimmed and cut into 1/2-inch cubes
  • 3 cups (1/2-inch) cubed peeled sweet potato
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 tablespoon fresh lime juice
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper

Preparation

  1. Place rice in a small nonstick skillet; cook over medium-high heat 3 minutes or until lightly browned, stirring constantly. Add coriander, cumin, mustard seeds, and cloves; cook 30 seconds, stirring constantly. Add turmeric and fenugreek; cook for 15 seconds, stirring constantly. Remove mixture from pan; let stand 5 minutes. Place in a spice or coffee grinder; process until finely ground.
  2. Heat oil in a Dutch oven over medium-high heat. Add onions, shallots, ginger, and garlic; sauté 1 1/2 minutes. Add pork; sauté 3 minutes. Add sweet potato; cook 1 minute, stirring frequently. Stir in broth; bring to a boil. Stir in ground rice mixture; cover, reduce heat, and simmer 15 minutes or until sweet potato is tender. Stir in lime juice, salt, and pepper.
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