Japanese Curry Shepherd's Pie

• 分量: 3 servings
• 調理時間: 15 minutes
• 総時間: 35 minutes

材料

1 ¼ pound potatoes, peeled, and chopped

4 tablespoons butter or vegan butter

1 cup milk or unsweetened soy milk or oat milk

¼ teaspoon kosher salt

¼ teaspoon ground black pepper

1 tablespoon vegetable or grapeseed oil

3oz (about 85g) onion, diced

1 ½ oz (about 45g) carrot, diced

1 ½ oz (about 45g) frozen corn, thawed

2 oz zucchini (about 60g), diced

350 to 400 ml water, depending on how thick you like your curry to be

5 blocks (squares) of Japanese curry roux such as Vermont Curry

⅓ cup spinach, finely chopped

手順

Add the potatoes to a pot and add enough water so there’s about 2 inches above the potatoes.

Turn the heat to high and bring to a boil. Turn the heat down and cook the potatoes for about 7 minutes, or until they easily be pierced with a knife or fork.

Drain the potatoes and return them to the pot. Add the butter, milk, salt, and pepper, and mashed the potatoes until they are smooth. Set aside.

Add the vegetable oil to a medium pot over medium heat, and add the onion and carrot. Stir fry for 2-3 minutes, or until the onions are translucent.

Add the corn and zucchini and stir fry for 2 more minutes.

Add the water and curry roux and keep stirring until the blocks have completely dissolved, and the sauce is thick and bubbling.

Turn the heat off and stir in the spinach.

Transfer the mashed potato to a medium size bowl and top with the vegetable curry. Serve.

栄養

• サービングサイズ: 4
• カロリー: 414
• 脂肪総量: 20.6g
• 飽和脂肪: 10.7g
• 不飽和脂肪: 1.8g
• トランス脂肪: 0g
• コレステロール: 31.8mg
• ナトリウム: 167.3mg
• 炭水化物総量: 55.9g
• 食物繊維: 25g
• 糖質総量: 8.2g
• タンパク質: 11.2g