Thai · dinner
Panang Curry Beef (Phanaeng Neua)
Video by Pailin's Kitchen on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
Contains: Crustacea, Fish, Peanut. Check labels on stock, sauces and spice mixes.
A quick, thick Thai curry of thin-sliced steak in a peanut-enriched panang sauce: about 25 g protein a serve, rich in zinc and vitamin B12, with about 6 g added sugar.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Make the paste: grind the toasted cumin and coriander seeds very finely in a mortar, add the peanuts and grind fine, then pound in the red curry paste (and shrimp paste if your paste has none). 0:58
- Massage the thinly sliced beef with 1½ tsp fish sauce and the oil so the slices don't stick together. 3:57
- In a wok over medium-high heat, boil ¾ cup coconut milk until thick and bubbly at the edges. Add the paste, lower the heat and fry, stirring, until the coconut oil separates. 4:30
- Add the palm sugar and torn lime leaves and fry about a minute until the sugar dissolves. 5:37
- Add the beef, separate the slices and toss over higher heat. When it is about half cooked, add the remaining ½ cup coconut milk and stir until the beef is just done; add a splash of water if dry. 6:07
- Turn off the heat, stir in the red pepper, taste and adjust with fish sauce. Top with the julienned lime leaves (leave the big torn pieces on the plate). 7:32
Tip. The cook says this serves 2–3 with jasmine rice; we count 3. Store-bought pastes vary in salt, so taste before adding the extra fish sauce. Keeps well overnight.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 10%
- Protein 20%
- Fat 70%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High54%
29 µg a serve, mostly from tender steak (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High48%
1.2 µg a serve, mostly from tender steak (97%). 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.
Zinc High45%
5 mg a serve, mostly from tender steak (80%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High36%
0.6 mg a serve, mostly from tender steak (74%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High33%
5.9 mg a serve, mostly from coconut milk (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High21%
88 mg a serve, mostly from coconut milk (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 High20%
0.3 g a serve, mostly from oil (84%). 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 C Source19%
17 mg a serve, mostly from red capsicum (77%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source14%
640 mg a serve, mostly from tender steak (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source12%
1.8 mg a serve, mostly from oil (29%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source12%
46 µg a serve, mostly from unsalted roasted peanuts (31%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Vitamin K5%
5.5 µg a serve, mostly from oil (39%). 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.
Calcium4%
58 mg a serve, mostly from coconut milk (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A3%
30 µg a serve, mostly from red capsicum (53%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0.1 µg a serve, mostly from tender steak (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 Pailin's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.