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Nothing beats a tasty hot curry as a winter comfort food. Curries are notoriously known for their high kilojoule and fat content due to the presence of coconut milk or cream. I’ve adapted this recipe to have a reduced amount of coconut milk without compromising on the flavour. Pack it full of colourful vegetables and you have a very filling and satisfying dish without going overboard with your energy intake. Enjoy!
Ingredients (Serves 6)
- 1 tbsp oil
- 3 tbsp green curry paste
- 600g chicken thigh or breast, cut into 2cm pieces
- 1 cup coconut milk
- 1 cup salt reduced chicken stock
- 1 long red chilli, finely sliced
- 1/2 tbsp fish sauce
- 1 tsp brown sugar
- the juice of 1 lime
- 1 carrot, sliced into 3 cm pieces
- 2 cups of green beans, cut in half
- 1 cup sugar snap peas
- 2 cups of broccoli, cut into florets
- 300g natural yoghurt to serve
Method
- Heat the oil in a large wok or frypan. Add the curry paste and stir over medium-hight heat until it becomes fragrant.
- Add the chicken pieces and cook for 3-5 minutes until almost cooked through. Add the coconut milk, chicken stock, fish sauce, chilli and lime juice and bring to the boil.
- Add the vegetables and simmer over low heat for 10 minutes, stirring occasionally. Don’t cook for too long so the vegetables keep a little bit of their crunch.
- Divide into bowls and serve with a generous dollop of natural yoghurt. Can be eaten with or without rice depending on your preference.
Notes
- This curry can be made in advance and reheated later on when needed. It also freezes well. It’s best to freeze the curry without rice. When you are re-heating the curry cook up a fresh batch of rice to serve.
- Why not make a batch at the beginning of the week, separate it into containers and you have dinner for when you ‘don’t have time’ or ‘just can’t be bothered’.
- Any kind of vegetables are great to add. I also like to add red or green capsicum, baby eggplant, snow peas, sweet potato and broccolini.
Nutrition Information
- Energy: 1690kJ (400 Cal)
- Carbohydrate: 12g
- Protein: 27g
- Fat: 26g (13g saturated)
- Fibre: 5g
- Sodium: 799mg
Lose Weight for Life
If you are following my weight loss plan, Lose Weight for Life, each serve of this recipe is equivalent to:
- 1x protein serve
- 2x fat serves
- 2x vegetable serves
Add 1 cup basmati rice (1x carbohydrate) if needed.
This recipe is proudly brought to you by Vegies to Your Door.
About Kate Freeman
Hi Kate, I love your website, use it regualrly, refer it, so some feedback if I may. I too love curries, particularly those with coconut milk. I too have been experimenting with options to reduce fat while maintaining flavour. I either:
- hot fry the coconut milk, until the milk and oil seperate, then scoping of most of the oil. The milk part is also removed and added later.
- use Carnation light and creamy coconut flavoured evaporated milk instead.
- use evaportated milk with a teaspoon (or more) of coconut essence.
Would any of these enhance your recipie?
I’ve upped the health ante and used pearl barley to make a risotto. Calling it a risotto is a bit a bit rich, as there was no rice, so it’s a barleyotto. But who cares, it was yummy. I used Moroccan spice for the flavour and added peas, red capsicum, green beans and carrot, along with cooked chicken pieces. The family ate it without complaint. I also did a smoked trout and vegie barleyotto. There are lots of recipies on the web, but the only info on the comparison between barley, brown rice and aborio is from the suppliers. Your thoughts on this would make an interesting post on your web.