Quick Thai Chicken & Vegetable Curry

3.7 (70)
Quick Thai Chicken & Vegetable Curry

Curry quick enough for a weeknight supper - especially if you use precut cauliflower and baby spinach.

Yield: 4 servings, 1 1/4 cups each
Active Time: 35
Total Time: 45

Ingredients

  • 2 teaspoons canola oil
  • 1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips
  • 1 medium onion, halved and sliced
  • 1 clove garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1-2 teaspoons red curry paste, to taste (see Ingredient note)
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 cup reduced-sodium chicken broth
  • 1 cup “lite” coconut milk
  • 1 tablespoon fish sauce, or reduced-sodium soy sauce
  • 1 teaspoon light brown sugar
  • 1 1/2 cups cauliflower florets
  • 2 cups baby spinach
  • 1 tablespoon lime juice
  • Lime wedges

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper and onion; cook, stirring often, until beginning to soften, about 4 minutes. Add garlic, ginger and curry paste; stir to mix. Add chicken and cook, stirring, until fragrant, about 2 minutes. Stir in broth, coconut milk, fish sauce (or soy sauce) and brown sugar; bring to a simmer. Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender, about 10 minutes. Stir in spinach and lime juice; cook just until spinach has wilted. Serve immediately, with lime wedges. Vegetarian variation: Substitute 1 pound extra-firm tofu (drained) for the chicken and vegetable broth for chicken broth. Per serving: 240 calories; 14 g fat (4 g sat, 1 g mono); 0 mg cholesterol; 16 g carbohydrate; 16 g protein; 4 g fiber; 376 mg sodium. Nutrition bonus: 88 mg vitamin c (150% dv), 30% dv vitamin a, 3 mg iron (20% dv), 16% dv fiber, 161 mg calcium (15% dv).

Tips & Notes

  • Make Ahead Tip: Cover and refrigerator for up to 2 days.
  • Ingredient Note: A blend of chile peppers, garlic, lemongrass and galanga (a rhizome with a flavor similar to ginger), commercial Asian curry paste is a convenient way to add heat and complexity to a recipe. Look for it in small jars or cans in the Asian section of the store. Brands differ in spiciness so use sparingly. Once opened, it will keep in the refrigerator for up to 1 year.

Nutrition

Nutrition Per Serving

calories 252
fat 8 g (4 g sat, 1 g mono)
cholesterol 67 mg
carbohydrates 14 g
protein 31 g
fiber 3 g
sodium 357 mg
potassium 576 mg

Nutrition Bonus 89 mg vitamin c (150% dv), 30% dv vitamin a, 576 mg potassium (29% dv).

Carbohydrate Serving 1

Exchanges 2 vegetable, 4 very lean protein, 1/2 fat

From EatingWell Fall 2003, The Essential EatingWell Cookbook (2004)