Thai · dinner, lunch
Tom Kha Gai (Thai Coconut Chicken Soup)
Video by Pailin's Kitchen on YouTube · Open on YouTube
- Keto (7.9 g net carbs a serve)
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
A light but rich coconut soup with tender chicken thigh and mushrooms: about 26 g protein and 8 g net carbs a bowl, with only a teaspoon of sugar in the whole pot.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Bring the stock and salt to a boil, add the chicken and simmer gently for about 15 minutes, until fork-tender. 1:20
- Meanwhile slice the galangal into thin rounds, smash the lemongrass and cut it into chunks, tear the lime leaves and bruise the chillies. 3:05
- Add the coconut milk, all the aromatics, half the fish sauce and the palm sugar, then the mushrooms. Simmer 4–5 minutes to infuse. 4:52
- Turn off the heat and stir in the lime juice. Taste, then add the rest of the fish sauce and a little more lime if needed. 8:49
- Garnish with coriander. Remove some of the galangal, lemongrass and lime leaves, and let diners know the rest are for flavour only. 9:37
Tip. Serves about 4 (our estimate). Pailin uses oyster mushrooms (straw mushrooms are traditional) and often adds jasmine rice to her bowl; leave the rice out to keep it keto. Galangal is essential; ginger tastes different.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 8%
- Protein 26%
- Fat 66%
Fits keto: 7.9 g net carbs a serve, with 66% of the energy from fat.
One serve has about 61% 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 High52%
28 µg a serve, mostly from chicken thighs (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High29%
3.2 mg a serve, mostly from chicken thighs (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High29%
0.5 mg a serve, mostly from chicken thighs (60%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High25%
4.6 mg a serve, mostly from coconut milk (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 High23%
0.6 µg a serve, mostly from chicken thighs (92%). 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.
Magnesium High20%
84 mg a serve, mostly from coconut milk (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source14%
630 mg a serve, mostly from chicken thighs (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 8
Folate8%
33 µg a serve, mostly from coconut milk (38%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C7%
6.5 mg a serve, mostly from lime juice (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K6%
7.2 µg a serve, mostly from chicken thighs (51%). 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.
Omega-34%
0.1 g a serve, mostly from chicken thighs (97%). 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.
Calcium3%
40 mg a serve, mostly from coconut milk (41%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E3%
0.5 mg a serve, mostly from chicken thighs (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A2%
22 µg a serve, mostly from chicken thighs (79%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.2 µg a serve, mostly from fresh mushrooms (65%). 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.