Tuesday, November 17, 2009

Thai Chicken & Vegetable Curry

Recipe Ingredients
 2 teaspoons 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 tablespoon minced fresh ginger

1-2 teaspoons red curry paste , to taste (see Ingredient note)

1 pound boneless, skinless chicken breasts , cut into 1-inch cubes

1 cup reduced-sodium chicken broth

1 cup "lite" coconut milk

1 tablespoon fish sauce or reduced-sodium soy sauce

1 teaspoon light brown sugar

1 1/2 cups cauliflower florets

2 cups baby spinach

1 tablespoon lime juice

Lime wedges

Recipe Directions
  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. Per serving: 240 calories; 14 g fat (4 g sat, 1 g mono); 0 mg cholesterol; 16 g carbohydrate; 16 g protein; 4 g fiber; 376 mg sodium. Nutrition bonus: 88 mg vitamin c (150% dv), 30% dv vitamin a, 3 mg iron (20% dv), 16% dv fiber, 161 mg calcium (15% dv).
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.
Health Advantages: low calorie, low carb, low sat fat, low sodium, high potassium, heart healthy, healthy weight.

1 comment:

  1. best nye..resepi yg simple tp sedap :)
    teruskan mbuat post resepi2 best lg kay!!