Thursday, 28 September 2017

Thai Green Chicken Curry

By Trish Veitch (Research Chef)


Worldwide, Thai curries are a much loved aromatic and delicious dish. However, the pastes that are their base are usually packed with onions and garlic. Importantly, this recipe omits the problematic ingredients while maintaining all the wonderfully aromatic and tasty flavours, keeping the authentic Thai essence.
Ingredients:
(Makes 6 x 250g serves)
  • 4 tbsp (100g) green Thai curry paste (see below)
  • 1kg chicken thighs, fat, skin and sinew removed and cut into thin strips
  • 5 (5g) Kaffir lime leaves (fresh or dried) ripped into pieces
  • 1 (206g) eggplant, 2 cups 1cm dice
  • 2 and a bit cups (450ml) coconut milk
  • 1 tbsp (14g) fish sauce
  • 1 tsp (3g) brown or palm sugar
  • 1/2 bunch (20g) basil leaves (Thai basil if possible)
Method:
  1. Place all ingredients (except basil) into a pot.
  2. Bring to the boil, reduce heat to low and cover with a lid.
  3. Simmer for approximately 20 minutes and occasionally stir.
  4. Stir through basil leaves prior to serving.
  5. Serve with cooked quinoa, brown rice or steamed low FODMAP vegetables.

Tips:
- The chicken can be substituted with low FODMAP vegetables like zucchini, carrot, or capsicum. Also, why not try pork, beef or firm tofu (if you use firm tofu add the cubes towards the end of the cooking. Remember to always check our Monash app or booklet for serving sizes.
- Portions of curry freeze really well so you can whip them out for a quick meal.

Nutrition Information/250g serve:
Energy
1846 kJ
Protein
33.2g
Fat
31.4g
- Saturated fat
15.4g
Carbohydrates
5.5g
- Sugar
4.8g
Fibre
2.0g
Sodium
588 mg
FODMAPs
LOW

Thai green curry paste Ingredients:

(Makes 500g)
  • 1 tbsp (40g) finely chopped, well washed coriander roots
  • Spices:
    • 1 tbsp (10g) coriander powder
    • 1/2 tbsp (7g) cumin powder
    • 1/2 tsp (2g) black pepper powder
    • 2 tsp (6g) turmeric powder
  • 1 1/2 tbsp (58g) galangal
  • 1 1/2 tbsp (63g) minced or grated ginger
  • 12 (12g) shredded Kaffir lime leaves (fresh or dried)
  • 4 tbsp (83g) minced lemongrass (about 2 large trimmed stalks)
  • 1 tbsp (20g) salt
  • 2 tbsp (32g) brown or palm sugar
  • 1 tsp (13g) shrimp paste
  • 2 large (78g) minced long green large chillies (hot or mild) (see tip below)
  • 1/2 cup (125 ml) canola oil
Method:
  1. Roughly chop all the ingredients (except oil) and blitz them in a food processor or Thermomix. Slowly pour in oil until a smooth paste is achieved.
  2. Alternatively, smash ingredients in a mortar and pestle and gradually incorporate the oil. Note, it may be easier to do this in small batches and thoroughly mix to a paste at the end.

Tips:
- Asian ingredients are increasingly easy to find in main-stream supermarkets, fruit and vegetable shops and grocers. Buying them from Asian suppliers is often cheaper and you can always freeze leftovers such as lime leaves, ginger, lemongrass and galangal for use at any time.
- It can be almost impossible to tell the hotness of different chillies by looking at them! One way to check their heat is to cut the top off and taste it. If you want a milder paste, substitute green capsicum for chilli and still get that wonderful flavour that the kids will also love.
- It is a great idea to make this paste in a big batch and freeze it in 100g (4 tablespoon) portions in snap-lock bags. It is then ready to cook up a really quick and easy curry after a busy days work!
- It is also very versatile as this paste can be used as a rub or marinade for ingredients like chicken, beef, fish or tofu that can then be roasted, grilled or barbequed. Give it a try!

Nutrition Information/100g paste:
Energy
1117kJ
Protein
1.3g
Fat
24.5g
- Saturated fat
1.8g
Carbohydrates
10.8g
- Sugar
6.8g
Fibre
3.2g
Sodium
1482mg
FODMAPs
LOW

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