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Low Fat Thai Chicken Curry
By Fiona Haynes, About.com Guide

Coconut milk makes a wonderfully mild and sweet aromatic base for this Thai-accented low fat chicken curry. Chili garlic sauce and curry powder add the the kick, so feel free to adjust the quantities of these to suit your taste. Many supermarkets now routinely stock canned coconut milk and chili-garlic paste. Be sure to use the lite coconut milk, which is considerably lower in fat than the regular version.

Ingredients:

• 1 14-ounce can “lite” coconut milk
• 3 tbsp reduced-sodium soy sauce
• 1 tsp brown sugar
• 2 tsp curry powder
• 1 tsp bottled minced ginger
• 2 tsp chili-garlic sauce
• 3/4 pound skinless, boneless chicken breast, cut into 1-inch pieces
• 1 red pepper, de-seeded and chopped
• 2 cups mushrooms, sliced
• 1 large carrot, chopped
• 1 celery stalk, chopped
• 2 bunches scallions, chopped into 1-inch pieces
• 2-3 baby bok choy, (green parts) chopped

Preparation:

Place coconut milk in a large Dutch oven. Add soy sauce, sugar, curry powder, ginger and chili-garlic sauce, and stir. Gradually bring to a boil over a medium heat. Add chicken pieces, red pepper, mushrooms, carrots, celery and scallions. Cover and cook for 5-6 minutes. Stir in bok choy and simmer for 5 minutes more. Serve over Jasmine rice or whole grain rice, with juices.

Serves 4

Per Serving: Calories 201, Calories from Fat 58, Total Fat 6.5g (sat 4.5g), Cholesterol 49mg, Sodium 518mg, Carbohydrate 12.5g, Fiber 2.5g, Protein 23.2g

COOK ON THE RUN - Low fat Thai Green Curry

Working out twice a day builds an appetite...but it's 8:50PM and I need to eat quick and healthy. I decided on making a quick curry. There is no shortage of Thai restaurants in New York City so I've been eating Thai curry on a regular basis for the past 6 years. I always have coconut milk in the house and happened to have to have green curry paste. Dinner was ready by 9:08. Another quick one!

Like the majority of the dishes I make, there is a lot of room for intepretation here. Unlike many Indian curries, where the dish is stew-like, in a Thai curry, the proportion of solids to liquid is small.

These curries do not have to be spicy either. Keep it simple.

Green Curry

1 13.5 oz. can of low-fat coconut milk
1 tbs (or more) curry paste
1 tbs. fish sauce (optional)
1 tsp. brown sugar (regular sugar works fine)
2 chicken breasts cubed
1 potato
1/2 onion sliced
and any other vegetables you'd like to add

Method

Pour the coconut milk into a saucepan. Add 1 tbs. or more of the curry paste. let it simmer for a couple minutes. Add the cubed chicken and sliced onion. In a separate pot boil the cut potatoes in salted water until tender. Add to the curry.

Once all the ingredients are in the pan add fish sauce (optional) and brown sugar (again, regular sugar works great)

Serve by itself or with rice.

Notes/Tips

• Add chilis to heat up the dish.
• Don't be scared of fish sauce. Thais use it as we would use salt & pepper. But if you must, you can leave it out.
• It's up to you what vegetables you want to use. I've used eggplant, carrots, peanuts etc. Be creative.

Thai green curry – low fat
By: Frank Bordoni From: Good Food Bites

Ingredients

• 2 chicken breasts
• 1 cans coconut milk, or low fat coconut milk
• 1 handfuls Thaibasil
For the curry paste
• 4 greenchillies, chopped
• 2 banana shallots, chopped
• 1 sticks lemongrass, chopped
• 2 tbsp galangal, finely chopped or fresh ginger root
• 1 tbsp coriander roots, chopped
• 1 tsp cumin, ground
• 0.5 tsp salt
• 1 pinches freshly groundwhite pepper
• 0.5 limes, grated
• 1 tsp shrimp paste

Method

1. To make the curry paste, using a mortar and pestle or blender, pound or process all the ingredients, to obtain a fine-textured paste. (This can be stored in a screwtop glass jar in the refrigerator for 3-4 months.)

2. To make the curry, cook the paste in a large non-stick wok or large frying pan over a low heat, for 5 minutes. Cut the chicken into strips and add to the pan. Cook for 5-8 minutes or until no longer pink.

3. Stir in the coconut milk and simmer for about 10 minutes or until the chicken is cooked through. Scatter over the Thai basil and serve