I love curry. The end. Just kidding, but really, curry may or may not be my all-time favorite flavors. Green, red, yellow - it doesn't matter what color, if curry is in the name, it's for me. I love the coconuty, spicy, and creaminess of traditional Thai curries, but with all that flavor comes a whole lot of calories and fat.
Traditional Thai curries are typically made with full fat coconut milk, which contains about 420 calories and 42 grams of fat in one cup. Now I don't know about you, but when I order curry at a Thai restaurant, I assume I am getting at least a cup of coconut milk, sometimes closer to two cups of coconut milk in a bowl, so usually I try not to drink all the base and just fill up on the veggies and meat that have soaked in all the flavor during cooking.
Typically, I save ordering take-out from a Thai restaurant for special occasions and only from my favorite place in Tulsa, Bamboo Thai. Sadly, my go-to spot closed down during the pandemic and was replaced by a chicken and waffles joint. So, until I can find a replacement, I will stick to making Thai food at home, and a little more often.
Tonight, I knew I was craving some spice, but also knew I didn't really have the traditional veggies to add-in, like bamboo shoots and Thai basil. Oh, and going to the grocery was definitely not happening. Luckily, I had some other veggies on hand that would suffice.
This lighter version is not only full of flavor, but much lower in fat, calories, and sodium compared to a restaurant-style curry. This recipe contains less than 900 calories and 30 grams of fat (235-450 calories and 8-15g of fat per serving based on 2 or 4 servings per recipe). So, if you want to splurge on some Thai food, consider cooking in tonight.
Ingredients
- 1 can Lite Coconut Milk (I used Sprouts brand but have also used Thai Kitchen)
- 1c low sodium vegetable broth
- 2Tbsp red curry paste
- 2tsp garlic powder
-1tsp cumin
-1 medium yellow squash
-1 medium zucchini
-1 medium green bell pepper
-1lb boneless skinless chicken breast
-1/2tsp red chili powder
-Salt and pepper to taste
Directions
1. Season chicken with 1tsp of garlic powder, 1/2tsp of chili powder, and salt/pepper to taste. Spray a frying pan with non-stick cooking spray and cook chicken until internal temperature reaches a minimum of 165 degrees.
2. While chicken is cooking, combine coconut milk, vegetable broth, red curry paste, 1tsp of garlic and cumin in a large wok or pan and heat over medium heat.
3. While coconut milk is heating, cut the green pepper into thin strips and the zucchini and squash into 1/2 inch slices. Cut slice in half.
4. Add vegetables to heating coconut milk and bring to a boil then reduce heat to a simmer. Simmer vegetables until soft
5. Once chicken full cooked, add to simmering vegetables and coconut for five minutes.
*Substitute any veggies you have on hand like broccoli, carrots, or snap peas. This dish is great on it's own, or for a more filling meal, serve over basmati rice (I used jasmine rice because that's all I had). Serves 2-4 people depending on your appetite!
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