Quick Thai Chicken & Vegetable Curry - 14g Carb, 3g Fiber
From: Eating Well - Fall 2003, The Essential Eating Well Cookbook (2004)
Curry quick enough for a weeknight supper - especially if you use
pre-cut cauliflower and baby spinach.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Heart healthy | Healthy weight | High potassium
Active Time: 35 minutes
Total Time: 45 minutes
Servings: 4
Serving Size: 1 1/4 cups each
2 tsp canola oil
1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips
1 medium onion, halved and sliced
1 clove garlic, minced
1 Tbsp minced fresh ginger
1-2 tsp red curry paste, to taste (see Ingredient note)
1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
1 cup reduced-sodium chicken broth
1 cup "lite" coconut milk
1 Tbsp fish sauce, or reduced-sodium soy sauce
1 tsp light brown sugar
1 1/2 cups cauliflower florets
2 cups baby spinach
1 Tbsp lime juice
Lime wedges
1. Heat oil in a large nonstick skillet over medium-high heat. Add
bell pepper and onion; cook, stirring often, until beginning to
soften, about 4 minutes. Add garlic, ginger and curry paste; stir
to mix. Add chicken and cook, stirring, until fragrant, about
2 minutes. Stir in broth, coconut milk, fish sauce (or soy sauce)
and brown sugar; bring to a simmer. Add cauliflower, reduce heat
to medium-low and simmer, stirring occasionally, until the chicken
is cooked through and the cauliflower is tender, about 10 minutes.
Stir in spinach and lime juice; cook just until spinach has wilted.
Serve immediately, with lime wedges.
Vegetarian variation: Substitute 1 pound extra-firm tofu (drained)
for the chicken and vegetable broth for chicken broth - -
Nutrition per Serving: 240 Calories, 14g Fat, 4g Sat, 1g Mono, 0 mg Cholesterol, 16g Carbs, 16g Protein, 4g Fiber 37 mg Sodium
Nutrition bonus: 88 mg vitamin c (150% dv), 30% dv vitamin a,
3mg iron (20% dv), 16% dv fiber, 161 mg calcium (15% dv).
Tips & Notes - -
* Make Ahead Tip: Cover and refrigerator for up to 2 days.
* Ingredient Note: A blend of chile peppers, garlic, lemongrass and
galanga (a rhizome with a flavor similar to ginger), commercial
Asian curry paste is a convenient way to add heat and complexity
to a recipe. Look for it in small jars or cans in the Asian section
of the store. Brands differ in spiciness so use sparingly. Once
opened, it will keep in the refrigerator for up to 1 month.
Servings: 4
Serving Size: 1 1/4 cups each
Nutrition per Serving:
252 Calories, 8g Fat, 4g Sat, 1g Mono, 67mg Cholesterol, 31g Protein,
14g Carb, 3g Fiber, 357mg Sodium, 576mg Potassium
Nutrition Bonus: 89 mg vitamin c (150% dv), 30% dv vitamin a,
576 mg potassium (29% dv)
1 Carbohydrate Serving
Exchanges: 2 vegetable, 4 very lean protein, 1/2 fat
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