Yogurt Curry Sauce.

I have read countless times that the perfect meal for ‘body conscious nuts’, is lean protein and steamed veggies. That’s all great and dandy but I am a little bored. I need something to ‘change-it-up’. It has to be healthy, flavorful, and satisfying. 
I found inspiration from ‘Fine Cooking Magazine’. They had made a lovely Yogurt Curry Sauce to toss through vegetables. I tweaked it a bit to lean it out and then pureed it to get more of a saucy texture.  It’s now bottled and refrigerated for my next balanced dinner. 
Salmon, steamed veggies, and my ‘to-go’ curry sauce.
Start by chopping up some onions
 Combine yogurt and corn starch in a bowl.
 Add butter and onions to a saucepan and cook until soft. 
Add Ground Cumin and Curry Powder to the pot. Stir for 20-30 seconds. Add the finely chopped ginger and garlic to the pot and cook until golden brown. 
Add the yogurt mixture to the pot and stir to combine. Season with salt and pepper.
 Transfer to a blender and add the cilantro. Process till smooth.
Spoon a Tablespoon or Two over your favorite mixture of steamed veggies and Lean protein. 
I suggest, shrimp, chicken, tofu, or salmon for this particular sauce. 

1/2 cup plain low fat/nonfat yogurt
1 tsp cornstarch
2 Tbs Olive Oil or Unsalted Butter
1/3 cup minced yellow onion
Kosher Salt
1 tsp minced garlic
1 tsp minced fresh ginger
1/2 tsp curry powder
1/4 tsp. ground cumin
2 Tbsp fresh cilantro

In a small bowl, stir together the yogurt and cornstarch until well blended.

In a small saucepan, melt the butter over medium heat. Add the onion, sprinkle with a pinch of salt, and cook, stirring frequently, until softened, 4 to 5 minutes. Add the garlic and ginger and cook, stirring frequently, until just golden-brown, 4 to 5 minutes more (reduce the heat if the onion seems to be burning rather than browning). Add the curry powder and cumin and cook, stirring, 15 to 20 seconds. Reduce the heat to medium-low, add the yogurt mixture, and stir until slightly thickened, about 1 minute. Season with 1/4 tsp. each salt and pepper, or to taste.

Add the cilantro and transfer to a blender. Process until smooth. Serve over steamed veggies or your favorite lean protein. 


For this particular dinner, i decided to broil some Tofu in the oven. After switching the oven ‘on’, I smelled something sweet throughout the kitchen.  I ran over to the oven and my heart sank. I forgot i’d left some gummy bears in the oven (don’t ask). Such a joy to clean. 
What other sauces would you want to eat with your ‘perfect meal?’ Terryaki, Spicy Green Curry, Alfredo?… let me know, i’ll get on it!

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