Makeover: Duck Breasts in Balinese Spices...

Pull out the spices! This recipe makeover uses the inspiration of a Bali dish, to make a healthier, vegan-ier option with tofu or seitan, kale, and green beans.

What is so fun about this project for me, is that it really shows how just by changing a couple ingredients and adding veggies, you can turn around just about any recipe to reduce the calories, increase the vitamins, minerals, and decrease the fat. AND it's still delicious. Not only that, but I think these vegan/vegetarian dishes are easier to make too... they take much less time and are likely less expensive. Does anyone know how much duck breasts with the skin cost?

Ok, so here's what you get and what you lose in this week's Vegan "Curry" in Balinese Spices...

• 142 calories per serving... Not 404
• 9 g fat per serving (4 g saturated fat)... Not 27 (16 g saturated)
• No cholesterol... you get 120.5 mg with the duck version
• 49 mg sodium... Not 516 mg (I cut out 1 teaspoon of salt)
• 413% of your daily amount of vitamin A (Go Kale!)
• 115% of your daily amount of vitamin C
• 45% of your daily amount of calcium!!! (Go Kale!)... This is important, because people tend to believe that dairy is your only good source of calcium.
• 22% of your daily amount of iron
• 76% of your daily amount of manganese

Enjoy!
Vegan "Curry" in Balinese Spices



Ingredients:

1. 1 tbsp coriander seeds
2. 1 tsp cumin seeds
3. 1 tsp ground turmeric
4. 3 tbsp lime juice
5. 3 cloves
6. 2 green cardamoms
7. 1 tsp cinnamon
8. 1/4 tsp nutmeg
9. 1/4 tsp black pepper
10. 1 tsp chili powder
11. 1" slice of ginger, minced
12. 1 can LIGHT coconut milk
13. 1 container of firm tofu or seitan
14. ~4 cups string beans, cut in half with the ends taken off (~3 cups after cut)
15. 1 large bunch of kale (mine probably made about 7 cups chopped, it was huge)
16. 1 medium tomato, diced
17. 3 tbsp sunflower seeds

Directions

1. In a food processor or blender, blend chili powder and ingredients # 1 - 10 with 1/4 cup water.
2. Add to a sauce pan, and add 1/4 c coconut milk.
3. Cook for a couple minutes on medium heat, stirring to make sure nothing sticks to the bottom or burns.
4. Add the tofu or seitan and remove from the heat.
5. Let it sit there, while you tear the kale into chunks (size isn't important) and discard the stems. Also, cut the green beans now if you haven't already.
   
6. Add the green beans and the rest of the coconut milk to the saucepan. Put it on medium heat and cover. Stir occasionally so it doesn't stick to the bottom. Cook for 5 minutes.
   
7. When the green beans are almost done, add the kale, tomato, and sunflower seeds. Cook for 5 more minutes.
8. Serve with brown rice and enjoy!