Quick Thai Chicken & Vegetable Curry

Quick Thai Chicken & Vegetable Curry

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

From EatingWell: Fall 2003, The Essential EatingWell Cookbook (2004)
Yield: 4 servings, 1 1/4 cups each
Active Time: 35 minutes
Total Time: 45 minutes

Ingredients

  1. 2 teaspoons canola oil
  2. 1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips
  3. 1 medium onion, halved and sliced
  4. 1 clove garlic, minced
  5. 1 tablespoon minced fresh ginger
  6. 1-2 teaspoons red curry paste, to taste (see Ingredient note)
  7. 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
  8. 1 cup reduced-sodium chicken broth
  9. 1 cup “lite” coconut milk
  10. 1 tablespoon fish sauce, or reduced-sodium soy sauce
  11. 1 teaspoon light brown sugar
  12. 1 1/2 cups cauliflower florets
  13. 2 cups baby spinach
  14. 1 tablespoon lime juice
  15. Lime wedges

Preparation

  1. 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

Nutrition

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

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

1 Carbohydrate Serving

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