Choose
skinless chicken breasts or remove the skin before cooking.
This is a
great dish for getting 3 or more vegetables in. Any vegetables can be used
e.g. broccoli, carrots, cabbage, sugar snap peas, green beans, butternut
cubes, celery etc.
Coconut milk is
extremely high in saturated fat (unhealthy fats). Use the ‘lite’
coconut milk option, which is lower in fat, or any of the other low fat
alternatives listed below.
Do not
include peanut butter if you make this dish for guests and aren’t sure
if any of them suffer from a peanut allergy.
Canola
oil can also be used instead of Olive oil
If
you add salt when cooking, try to avoid adding more salt to the meal when
at table.
Method:
1.Fry the chicken strips in a little oil,
until just done.
2.Add the coconut milk, green curry, soy
sauce, ginger and peanut butter.
3.Stir until peanut butter and green curry
have dissolved.
4.Add the chopped veggies, and cook for
20-30 minutes until the liquid is reduced and the veggies are soft.
5.Serve
with jasmine rice. Basmati
rice or even wild or brown rice are lovely alternatives and will have a slightly
more favourable effect on blood glucose levels as they are digested more slowly.
6.Add fresh
coriander for a delicious fresh flavour to compliment the curry.
Legumes
e.g. 1 can (410g) chickpeas or lentils can be used instead of chicken for a
vegetarian alternative.
Lower
fat alternatives for regular coconut milk:
Low fat plain yoghurt or buttermilk may also be used instead of the
coconut milk. If you choose either of these, remember to add to the dish
allowing to heat through just before the end of the cooking time. Do not boil
the mixture as the sauce will curdle.
1 can ‘lite’ coconut milk
¼ can ‘lite’ coconut milk (100 ml) with 100 ml skim or fat free milk
200 ml low fat evaporated milk with 100 ml water and 8 drops coconut
essence
Recipe
checklist:
Contains
at least 2-3 vegetables: Yes
Low
in salt: Yes
Moderate,
low-fat protein: Yes
Lower
in fat: Yes
Fibre-containing
(particularly if legumes are added and served with brown or wild rice): Yes
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