Low-fat Green Curry Chicken


I love the flavor of Thai green curry, but it’s generally too spicy for me.  In this green curry recipe, I lowered the fat by substituting the traditional coconut milk with low-fat yogurt and reduced the spiciness for those of us who can’t handle it!

Low-fat Green Curry Chicken 

Servings:2.5

Ingredients:

For Chicken:

-2 boneless skinless chicken breasts, diced small

-1 Tbls soy sauce (low-sodium preferred)

For Sauce:

-2 tsp green curry paste (up to 1 1/2 Tbls if you like it super spicy)

-1 chicken bouillon cube

-1/2 cup water

-1 1/2  Tbls fish sauce

-2 tsp sugar

-2 tsp rice syrup or honey

-2 tsp rice vinegar

-2 tsp cornstarch

Additional Ingredients:

-1/2 cup sweet potato or potato, diced

-1/2 cup (1 small carrot), diced

-1/2 small onion, diced

-2-3 cloves garlic, diced

-1/3 cup frozen peas

-1/4 cup (~1/2 a small container) plain yogurt (I like Denmark brand, it is not sweet like most Korean yogurts, it works as a great sub for sour cream too)

-1/2 to 1  tsp coconut powder (optional, mix with the yogurt for a mock coconut milk)

Directions

1) Marinate the chicken in soy sauce for at least 30 minutes or overnight.

2) Mix the sauce ingredients together in a bowl. Set aside.

3) Steam the carrots and potatoes in the microwave or steamer basket for 3-5 minutes so they cook faster in the stirfry.

4) Saute the diced chicken in a little oil (1 tsp) for about 2-3 minutes per side on medium-high heat.  Remove the chicken to a plate or bowl to rest.

5) Saute the onion in a little oil (1tsp) for about 1 minute on medium-high.  Add the garlic and saute for an additional minute.

6) Add the peas, carrots, and potatoes, saute for 1 minute.

7) Add in the sauce mixture.  Bring to a simmer and let the sauce thicken, about 4-5 minutes.

8) Add the chicken to the pan.  Turn off the heat. Add the yogurt and stir together.

Serve with rice and enjoy with some Thai-style Iced Tea!

Below are the ingredients used in this recipe.  You can find all the ingredients at Home Plus except the green curry paste, you can find it online here.  The yogurt can also be found at Costco.

           

Nutrition Information Comparison:

Low-fat Green Curry Chicken

For 1 Serving: 278 Calories, 6.9 g Fat, 1.2 g Saturated Fat, 60.2 mg Cholesterol, 1,190 mg Sodium, 27.5 g Carbohydrates, 2.4 g Fiber, 11.3 g Sugars, 25.8 g Protein.

Traditional Green Curry with Coconut Milk

For 1 Serving: 300 Calories, 17.1 g Fat, 13.5 g Saturated Fat, 58.5 mg Cholesterol, 1,196 mg Sodium, 12.8 g Carbohydrates, 1.6 g Fiber, 5.4 g Sugars, 25.6 g Protein

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