x Abu Dhabi, UAEWednesday 26 July 2017

Recipe for reduced-fat Thai green curry

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.

An average serving of Thai green curry has

431 calories
28.2g fat
32.2g carbohydrates
4g protein

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

Serves 2

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 mangetout

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.