Thai · dinner
Thai Green Curry with Chicken and Vegetables
Video by Khin's Kitchen on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Fish. Check labels on stock, sauces and spice mixes.
Chicken thigh with aubergine, snow peas and bamboo shoots gives about 25 g of protein a serve, with half a day's selenium and a third of a day's vitamin B6 and iron. A full can of coconut milk makes it rich and high in saturated fat.
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Ingredients 19
Method
Tap a time to watch that step in the video.
- Cut the chicken into bite-size pieces and dice the eggplant. Slice the chilli, chop the shallot and garlic, bruise the lemongrass and drain the bamboo shoots. 0:10
- Heat the oil over medium heat, add the lemongrass and garlic for a few seconds, then the shallot and fry until lightly browned. Add the curry paste and stir-fry until fragrant. 0:50
- Pour in half the coconut milk (about 200 ml) and, once it bubbles, add the chicken and cook for 1–2 minutes. 1:20
- Add the stock, water and remaining coconut milk, then the eggplant, and simmer until the eggplant is soft. 1:46
- Season with the sugar and fish sauce, then add the bamboo shoots, lime leaves and snow peas and cook for a minute or two. 2:10
- Turn off the heat, stir in the basil and sliced chilli, and serve with rice or rice noodles, coriander and a squeeze of lime. 2:38
Tip. Light coconut milk cuts the saturated fat by more than two-thirds (the cook uses regular). Breast is leaner than thigh. The paste and fish sauce are salty, so taste before adding more.
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 12%
- Protein 17%
- Fat 71%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High57%
0.9 g a serve, mostly from vegetable oil (90%). 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.
Selenium High49%
27 µg a serve, mostly from chicken thigh (66%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron High38%
6.9 mg a serve, mostly from coconut milk (64%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High34%
0.6 mg a serve, mostly from chicken thigh (45%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High32%
38 µg a serve, mostly from thai basil leaves (36%). 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.
Zinc High30%
3.3 mg a serve, mostly from chicken thigh (59%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High26%
109 mg a serve, mostly from coconut milk (45%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C High22%
20 mg a serve, mostly from canned bamboo shoots (30%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 High20%
0.5 µg a serve, mostly from chicken thigh (94%). 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.
Potassium Source19%
910 mg a serve, mostly from coconut milk (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source17%
2.5 mg a serve, mostly from vegetable oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source16%
65 µg a serve, mostly from coconut milk (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 3
Calcium6%
76 mg a serve, mostly from coconut milk (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A6%
51 µg a serve, mostly from chicken thigh (30%). 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 chicken thigh (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 Khin's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.