Zero Carb Curry Lunch Box
Zero Carb Curry Lunch Box
[Yuldaeng’s Diet Lunch Box: Nutritious Zero Carb Curry Lunch Box]
Start your busy Monday morning with a special lunch box recipe that comforts your stomach and is quick to prepare! Did you perhaps overindulge over the weekend? This recipe is for a carb-free curry lunch box that helps restore your body’s balance and fills you with energy from protein sources like chicken breast. I’ll guide you through this delicious and healthy meal perfect for anyone on a diet!
Main Ingredients- Assorted Vegetables (for 1 serving): Mini carrots, Brussels sprouts, green beans, asparagus, shrimp, mini onions, etc.
- Sweet Potato (1): Adds sweetness and a soft texture.
- Chicken Breast (1 piece): Provides satiety and a rich source of protein.
- Konjac (1 serving): Low in calories and filling, ideal for dieting.
- Eggs (2): For a soft steamed egg to balance nutrition. (For 2 servings)
Curry Sauce & Seasoning- Curry Powder (appropriate amount): Use your favorite brand.
- Salt (1 pinch): For seasoning.
- Pepper (a little): To enhance flavor.
- Parsley (a little, optional): For a fresh herbal aroma.
- Curry Powder (appropriate amount): Use your favorite brand.
- Salt (1 pinch): For seasoning.
- Pepper (a little): To enhance flavor.
- Parsley (a little, optional): For a fresh herbal aroma.
Cooking Instructions
Step 1
First, prepare the sweet potato. Wash the sweet potato thoroughly, place it in a pot with enough water to cover, and boil. Cook for about 20-25 minutes, or until it’s soft enough to be easily pierced with a fork. (Sweet potatoes with a ‘chestnut’ texture are recommended as they pair better with curry than ‘pumpkin’ varieties.)
Step 2
Bring a pot of water to a boil and add a pinch of coarse salt. Once boiling, add all the prepared vegetables (mini carrots, Brussels sprouts, green beans, asparagus, shrimp, mini onions). Blanch the vegetables for about 3-5 minutes until they are tender-crisp.
Step 3
Don’t discard the water used to boil the vegetables! We’ll use this flavorful broth to make the curry sauce. Take about 1-2 cups of the vegetable broth and dissolve the curry powder in it, ensuring there are no lumps. Cook over low heat, stirring constantly, until the sauce thickens.
Step 4
Let’s make a fluffy steamed egg. Crack 2 eggs into a bowl, add a pinch of pepper, and whisk well. Pour in an equal amount of water (1:1 ratio with the eggs) and mix again. (We’re using 2 eggs for a 2-serving lunch box.)
Step 5
If your chicken breast is frozen, thaw it completely. Lightly score the chicken breast on both sides with a knife; this helps the seasoning penetrate and ensures even cooking. Lightly season the scored chicken breast with pepper.
Step 6
Pan-fry the seasoned chicken breast in a lightly oiled pan until golden brown. Cook over medium-low heat until thoroughly cooked through. For the steamed egg, place it in a steamer and cook using a double boiler over low heat. It’s done when a skewer inserted comes out clean. (Gently stir the steamed egg a couple of times during cooking for an extra smooth texture. This method yields a much more tender result than microwave steaming.)
Step 7
Next, the konjac. Add a pinch of coarse salt to boiling water and blanch the konjac for just 1-2 minutes. This removes any distinctive odor and softens its texture. (For time-saving, you can also blanch the konjac in the water used for the vegetables.) Drain the blanched konjac and season lightly with balsamic sauce or soy sauce.
Step 8
Now it’s time for beautiful plating! First, slice the boiled sweet potato into bite-sized pieces and arrange them. Although the Brussels sprouts and shrimp were boiled with the other vegetables, plating them separately adds visual appeal and texture. Arrange the ingredients attractively to fit the lunch box shape.
Step 9
Finally, add the prepared soft steamed egg and the delicious curry sauce, and your nutritious zero-carb curry lunch box is complete! Start your week energetically with this satisfying and healthy meal.
