Green chicken curry

Green chicken curry

Green chicken curry - image 9941-508x480 on http://seriousfitness.com.au

Serves: 4

Time to make: 30 mins

Total cost: $18.00 / $4.50 per serve

(at time of publication)

500g chicken breast fillets, trimmed, thinly sliced

2 tablespoons gluten-free green curry paste (such as Ayam Thai Green Curry Paste)

2/3 cup light coconut milk

2 medium zucchinis, sliced

1 red capsicum, deseeded and thinly sliced

150g sugar snap peas, trimmed

1 bunch (about 160g) gai lan (Chinese broccoli), trimmed, cut into 6cm-lengths

3 cups steamed basmati rice, to serve

fresh mixed herbs, to serve

Kilojoules 1,690kJ
Calories 404cal
Protein 34.2g
Total fat 12.1g
Saturated fat 5.5g
Carbohydrates 38.7g
Sugars 5.7g
Dietary fibre 3.6g
Sodium 250mg
Calcium 66mg
Iron 2.4mg

Instructions

Step 1

Spray a wok or large frying pan with oil and place over high heat. Cook chicken, stirring, for about 5 minutes, or until starting to brown. Add curry paste. Cook for 1 minute, or until fragrant.

Step 2

Add coconut milk and 1 cup water. Bring to the boil. Reduce heat to medium and add zucchini. Simmer, stirring occasionally, for 5–7 minutes, or until zucchini is tender and sauce reduces.

Step 3

Stir in capsicum, peas and gai lan. Simmer for 3–4 minutes, or until tender. Serve curry with rice and mixed herbs.

What we did

Used chicken breast instead of chicken thigh

Used a low-fat coconut milk and reduced the amount used

Increased the amount of vegetables

Served with basmati rice, which is lower-GI than white rice


HFG makeover

Save 1890kJ, 36g fat, 25g sat fat, 660mg sodium


About this recipe

Recipe by: Liz Macri

First published: August 2012