Thai Green Chicken Curry – the healthy version.

Kieran’s turn to cook again, so he made a favourite of mine, thai green curry. This is a new recipe though – one from BBC Good Food that is supposedly lighter and contains less cals than others.

This recipe involves making your own paste, which is well worth doing – the flavour is so much better, fresher and deeper. However, you can always substitute with a shop bought curry paste, which is perfectly fine when you’re in a hurry!

Thai green curry
Serves 4
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340 calories
39 g
63 g
9 g
27 g
3 g
412 g
403 g
10 g
0 g
6 g
Nutrition Facts
Serving Size
412g
Servings
4
Amount Per Serving
Calories 340
Calories from Fat 84
% Daily Value *
Total Fat 9g
15%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 63mg
21%
Sodium 403mg
17%
Total Carbohydrates 39g
13%
Dietary Fiber 4g
17%
Sugars 10g
Protein 27g
Vitamin A
26%
Vitamin C
230%
Calcium
20%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the curry paste
  1. 20g bunch coriander, stalks and leaves separated
  2. 2 shallots, finely chopped
  3. 1 lemongrass, finely chopped
  4. 2 garlic cloves, finely chopped
  5. 1cm piece fresh root ginger, finely chopped
  6. 3 small hot green chillies, finely chopped (include the seeds)
  7. 1 larger, mild-to-medium green chilli, finely chopped (include the seeds)
  8. small handful basil leaves
  9. ½ tsp each ground cumin and coriander
  10. ¼ tsp black pepper
  11. 1 tsp crumbled freeze-dried kaffir lime leaves
  12. 1 tbsp lime juice
  13. 1 tsp sunflower oil
For the curry
  1. 1 tbsp sunflower oil
  2. 400ml/14fl oz can reduced-fat coconut milk
  3. 3 boneless, skinless chicken breasts (450g/1lb total weight), cut into bite-size pieces
  4. 2 tsp fish sauce
  5. ½ tsp granulated palm or light muscovado sugar
  6. 4 freeze-dried lime leaves
  7. 100g mange tout, thinly sliced lengthways
  8. 100g green beans, halved lengthways
To serve
  1. 2 spring onions , finely shredded
  2. 250g Thai fragrant rice, cooked
  3. lime wedges
Instructions
  1. For the curry paste, finely chop the coriander stalks and put them into a mini food blender or small food processor with the shallots, lemongrass, garlic and ginger. Pulse until as smooth as you can get it. Add the chillies, basil, threequarters of the coriander leaves, the ground cumin, coriander, pepper, lime leaves and lime juice, then pulse again. Mix in the oil and set aside. You will only be using half of this paste, the rest can be chilled for a couple of days, or frozen for up to a month.
  2. For the curry, heat the oil in a non-stick wok or deep sauté pan, stir in half the curry paste, then stir-fry for 1 min. Shake the coconut milk in its can, open, then pour two-thirds into the pan. Let it bubble away for 4-5 mins, stirring now and then, until reduced and thickened slightly.
  3. Tip in the chicken, then stir-fry for 1-2 mins until no longer pink. Stir in the fish sauce and sugar, then pour in the rest of the coconut milk to give a thinnish, creamy sauce. Lower the heat, add the lime leaves, then simmer for 5 mins to gently finish cooking the chicken. Can be frozen at this point for up to 1 month.
  4. While the chicken simmers, steam the mangetout and beans for a couple of mins. Serve the curry in bowls with some of the veg piled on top (serve the rest separately) along with the spring onions and the rest of the coriander leaves. Serve with a bowl of Thai fragrant rice and lime wedges for squeezing over.
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calories
340
fat
9g
protein
27g
carbs
39g
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