Few dishes are as tasty and flavorful as a good curry. Unfortunately, the amount of ghee (clarified butter) and full-fat yogurt used in a typical curry makes for a lot of XXL T-shirts. Here, lean, tender beef, intense seasoning, lots of fresh vegetables, and 5%-fat yogurt make for a skinny jeans day instead.

　　

Ingredients

serves 4

　　Nonstick cooking spray

　　1 pound lean filet mignon, cut into 1-inch cubes

　　4 cups cauliflower florets

　　1 red bell pepper, seeded and cut into 1-inch pieces

　　4 garlic cloves, minced

　　1 tablespoon curry powder

　　1 tablespoon fish sauce

　　One 7-ounce container 5% Greek yogurt

　　1 cup fresh basil, roughly chopped

　　Salt and freshly ground black pepper

　　

Step 1

Heat a large cast-iron pan over high heat. When pan is hot, spray it with cooking spray and add the meat. Cook, stirring once, until the meat is golden brown and medium-rare in the center, about 4 minutes. Transfer the meat to a platter and tent it with foil to keep it warm.

　　

Step 2

Spray the pan again with cooking spray and add the cauliflower, bell pepper, and garlic. Cover the pan and sauté the vegetables, stirring occasionally, until they are crisp-tender, about 7 minutes. Reduce the heat if necessary.

　　

Step 3

Add the curry powder to the pan and stir to incorporate it. Remove the pan from the heat and add the fish sauce. Return the meat to the pan. Stir in the yogurt and basil. Season with salt and pepper to taste, and serve immediately.

　　

nutrition information

Step 4

Fat: 50g (before), 10.5g (after)

　　

Step 5

Calories: 600 (before), 264 (after)

　　

Step 6

Protein: 32g

　　

Step 7

Carbohydrates: 11g

　　

Step 8

Cholesterol: 83mg

　　

Step 9

Fiber: 4g

　　

Step 10

Sodium: 612mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.