An average serving of Thai green curry has 431 calories and 28 grams of fat. Here's how to make a healthier version of the popular dish.
Recipe for reduced-fat Thai green curry
An average serving of Thai green curry has
Compared with many Chinese and Indian takeaway offerings, Thai food does seem like the healthy option - what with the abundance of vegetables, chilli and fish.
Green Thai curry, however - one of the most popular of the takeaway dishes - is often high in saturated fat and calories. This is primarily because the sauce is made from coconut milk or even coconut cream. The website caloriecountabout.com estimates that a cup of coconut milk (240g) contains 552 calories and 50.7g of saturated fat - a staggering amount.
By preparing this favourite curry at home, you can easily reduce calories, fat and salt content. A sauce made from a mix of low-fat coconut milk and stock won't be as creamy as the original, but it will have a more delicate flavour and is much healthier. This recipe is filled with vegetables, but you could easily add a few pieces of skinless chicken breast or prawns (both low-fat proteins) to the sauce - just make sure they are simmered until cooked through.
Reduced fat Thai green curry
For the curry paste:
1 small bunch coriander, roughly chopped
2cm by 4cm (approx) piece of ginger or galangal, peeled and roughly chopped
2-4 green bird eye chillies
1 lemongrass stalk, chopped
teaspoon ground roasted coriander
teaspoon ground roasted cumin
2 garlic cloves, peeled and roughly chopped
4 Thai shallots (or 1 normal shallot), peeled and roughly chopped
2 tablespoons groundnut oil
For the curry:
1 teaspoon groundnut oil
3-4 tablespoons green curry paste
150ml low fat coconut milk
150ml chicken or vegetable stock
1 courgette, chopped
75g green beans, trimmed
75g baby sweetcorn
juice of lime
2 teaspoons Thai fish sauce
zest of 1 lime/4 kaffir lime leaves, shredded
handful Thai basil/basil leaves, shredded
To make the curry paste put the coriander into a blender and whiz. Add the remaining ingredients and blend again - you should end up with a course paste. Add a splash of water if it seems too thick.
Heat the oil in a large pan or wok, add the curry paste and cook for 3-4 minutes, stirring frequently. Mix the coconut milk and stock together, pour into the pan, stir well and bring to a simmer.
Add the courgette and cook for 5-6 minutes. Stir in the green beans, mangetout, baby sweetcorn, lime juice, fish sauce and lime zest or kaffir lime leaves if using. Simmer for 3-4 minutes or until the vegetables are tender.
Just before you are ready to serve, add the basil leaves to the pan and stir well. Serve with boiled rice.