Dukan Diet Recipes > Main dishes > Dukan Diet Shrimp And Pumpkin Curry Recipe

Dukan Diet Shrimp And Pumpkin Curry recipe
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Ingredients Needed

  1. Onion - sliced (1.0 small)
  2. Ginger - minced (1.0 Tbsp)
  3. Tomatoes - seeded and diced (2.0 plum)
  4. Pumpkin Puree (1.0 (15 oz) can)
  5. Chicken Broth - low sodium (2.0 cup)
  6. Skim Milk (1.0 cup)
  7. Curry Powder (2.0 tsp)
  8. Ancho Chili Powder (0.5 tsp)
  9. Paprika - smoked (1.0 tbsp)
  10. Butternut Squash - peeled, seeded and diced (0.5 small)
  11. Shrimp - shelled and deveined (1.0 lb)
  12. Cilantro - chopped (0.25 cup)
  13. Chives (2.0 tbsp of chopped)

Instructions

Here is a diet-friendly curry dish. It is a delicious Pumpkin and Shrimp Curry recipe modified to be dukan-diet friendly. You will not believe the usual ingredient of coconut milk is removed as it is unbelievably good!

  • First sauté 1 small sliced onions and 1 tablespoon minced ginger in a bit of olive oil spray. Sauté the ingredients for 8 minutes, then, add 2 large minced garlic cloves in the last minute.
  • Then, stir in 2 plums of seeded and diced tomatoes, 1 (15 oz.) can of pumpkin puree. Continue cooking for another 8 minutes.
  • Next, toss in 2 cups of low-sodium chicken broth, 1 cup of skim milk (this replaced the unsweetened coconut milk), ½ small butternut squash (peeled, seeded and diced).
  • Season the mixture with 2 teaspoon of curry powder, ½ teaspoon of ancho chili powder, and 1 tablespoon of smoked paprika. Let it simmer for about 15 to 20 minutes. .
  • Almost done! Toss in 1 pound of peeled and deveined shrimp and cook the curry for another 3 to 5 minutes, until the shrimp is fully cooked.
  • Finally garnish the dish with ¼ cup fresh cilantro and with fresh cilantro and 2 tablespoons of chopped chives. Enjoy your dukan friendly Pumpkin and Shrimp Curry Dish!
  • Pumpkin cooking tips:

    How to make a pumpkin puree:

    You can only create pumpkin puree using freshly carved pumpkin! Avoid using a pumpkin that has ben curved and sitting out for a couple of days. If you’ll be baking a fresh 6 to 7 pound pumpkin, halve the pumpkin cross-wise and remove the seeds and strings.

    Take a large baking pan covered with aluminum foil, place the pumpkin halves hollow side down, then, add a little water. Bake the pumpkin uncovered at 375 degrees F for about 1.5 to 2 hours or until fork-tender.

    Remove and let it cool. When cool, scrape the pulp from shells and puree, a little at a time, using a food processor or blender.

    Then, mix the puree with a little salt. To freeze your pumpkin puree, put 1 to 2 cups in freezer bags together with spices.

    Homemade pumpkin purees for pies are usually much thinner in texture than the canned counterparts. To alleviate excess moisture, bake the pumpkin instead of steaming or boiling it. mash and drain using a cheesecloth before using in pies.

    Pumpkin seeds:

    Pumpkin seeds are also known as Pepitas. You can toast or roast them in your oven in no time at all. You can salt and spice them to taste. The Pumpkin seed’s shells are also edible and are a good source of fiber. You can also use this method with other similar seeds like acorn squash and butternut squash.

    Pumpkin health benefits:

    Pumpkin seeds are good for your heart’s health since the seeds are a good source of dietary fiber and mono-unsaturated fatty acids. In addition, they are very rich in protein, minerals and many health benefiting vitamins.

    Pumpkin is very rich in anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.

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Nutritional Information for 1 Serving

  • Calories

    254.2

  • Fat

    3.7g

  • Carbs

    17.6g

  • Protein

    6.5g