Thai · lunch, dinner

Gaeng Om Gai (Isan Chicken and Dill Herb Curry, No Oil)

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Gaeng Om Gai (Isan Chicken and Dill Herb Curry, No Oil) — from Tomjoke's cooking video Watch how it’s made · 7:44

Video by Tomjoke on YouTube, in Thai · Open on YouTube

30 minServes 3261 kcal a serve
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Fish. Check labels on stock, sauces and spice mixes.

Chicken and giblets simmered with cabbage, greens and herbs, cooked without oil or sugar: about 42 g protein and 10 g net carbs a serve.

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Ingredients 18

Method

The cook speaks Thai; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Cut the chicken and giblets into bite-size pieces. Pound the dried chillies, garlic and shallots to a curry paste, and cut the galangal, lemongrass, lime leaves, vegetables and herbs. 0:05
  2. Dry-fry the curry paste in a wok over medium heat, with no oil, until it smells toasty. 2:08
  3. Add the chicken and giblets and stir until they change colour and take on the paste. 2:38
  4. Add the galangal, lemongrass and lime leaves, then a splash of water, and simmer until the giblets are cooked through. 3:20
  5. Add the cabbage, then the choy sum, and cook until softened. Season with the salt. 4:25
  6. Season with fish sauce, then add the spring onions, dill and hairy basil and a little pla ra, and let the herbs wilt. 5:20
  7. Sprinkle in the toasted rice powder, stir to thicken the broth slightly, and turn off the heat. 6:31

Tip. Serves 3 (our estimate from 500 g chicken). The cook uses about half breast meat and half giblets; all breast or thigh works too. Bottled pla ra already contains MSG. Eaten with sticky rice in Isan.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy261 kcal1,090 kJ
Protein42 g83% of a day
Fibre2.7 g10% of a day
Carbohydrate13 g10 g net · 3.5 g sugars5% of a day
Fat4.4 g1.1 g saturated6% of a day
Sodium1,440 mg63% of a day

Where the energy comes from one serve

  • Net carbs 16%
  • Protein 68%
  • Fat 16%

Low carb: under 26% of the energy is from carbs.

One serve has about 63% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High81%

45 µg a serve, mostly from chicken giblets (58%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin K High80%

96 µg a serve, mostly from spring onions (43%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 High44%

0.7 mg a serve, mostly from chicken breast (50%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin B12 High39%

0.9 µg a serve, mostly from chicken giblets (70%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C High37%

33 mg a serve, mostly from cabbage (33%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Zinc High36%

3.9 mg a serve, mostly from chicken giblets (70%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron High25%

4.6 mg a serve, mostly from chicken giblets (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate Source18%

74 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium Source16%

69 mg a serve, mostly from chicken breast (26%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source14%

660 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin A Source13%

118 µg a serve, mostly from choy sum (48%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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Calcium9%

113 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Omega-35%

0.1 g a serve, mostly from chicken breast (35%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E4%

0.6 mg a serve, mostly from chicken breast (27%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin D0%

0.1 µg a serve, mostly from chicken breast (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Tomjoke; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.