Quick Thai Chicken & Vegetable Curry withTofu variation

[Guest guest]

Before everyone starts screeching; there is a veggie variation

attached to this recipe which is why I am posting it here.

 

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Quick Thai Chicken & Vegetable Curry

2 teaspoons canola oil

1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips

1 medium onion, halved and sliced

1 clove garlic, minced

1 tablespoon minced fresh ginger

1-2 teaspoons red curry paste, to taste (see Ingredient note)

1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

1 cup reduced-sodium chicken broth

1 cup " lite " coconut milk

1 tablespoon fish sauce or reduced-sodium soy sauce

1 teaspoon light brown sugar

1 1/2 cups cauliflower florets

2 cups baby spinach

1 tablespoon lime juice

Lime wedges

 

Heat oil in a large nonstick skillet over medium-high heat. Add bell

pepper and onion; cook, stirring often, until beginning to soften,

about 4 minutes. Add garlic, ginger and curry paste; stir to mix. Add

chicken and cook, stirring, until fragrant, about 2 minutes. Stir in

broth, coconut milk, fish sauce (or soy sauce) and brown sugar; bring

to a simmer. Add cauliflower, reduce heat to medium-low and simmer,

stirring occasionally, until the chicken is cooked through and the

cauliflower is tender, about 10 minutes. Stir in spinach and lime

juice; cook just until spinach has wilted. Serve immediately, with

lime wedges.

 

Yield: 4 servings, 1 1/4 cups each

Active Time: 35 minutes

Total Time: 45 minutes

Ease of preparation: Easy

 

Vegetarian variation: Substitute 1 pound extra-firm tofu (drained) for

the chicken and vegetable broth for chicken broth.

Per serving: 240 calories; 14 g fat (4 g sat, 1 g mono); 0 mg

cholesterol; 16 g carbohydrate; 16 g protein; 4 g fiber; 376 mg sodium.

Nutrition bonus: 88 mg vitamin c (150% dv), 30% dv vitamin a, 3 mg

iron (20% dv), 16% dv fiber, 161 mg calcium (15% dv).

 

NUTRITION INFORMATION: Per serving: 252 calories; 8 g fat (4 g sat, 2

g mono); 67 mg cholesterol; 14 g carbohydrate; 31 g protein; 2 g

fiber; 349 mg sodium.

Nutrition bonus: 89 mg vitamin c (150% dv), 30% dv vitamin a, 576 mg

potassium (29% dv).

 

TIP: Ingredient note: A blend of chile peppers, garlic, lemongrass and

galanga (a rhizome with a flavor similar to ginger), commercial Asian

curry paste is a convenient way to add heat and complexity to a

recipe. Look for it in small jars or cans in the Asian section of the

store. Brands differ in spiciness so use sparingly. Once opened, it

will keep in the refrigerator for up to 1 month.

 

MAKE AHEAD TIP: Cover and refrigerator for up to 2 days.

 

Source: EatingWell Diet

Formatted by Chupa Babi in MC: 03.01.07

 

Curry quick enough for a weeknight supper - especially if you use

precut cauliflower and baby spinach.

 

 

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[Guest guest]

This sounds great, thanks for posting it!

 

Chupababi <alcovi wrote: Before everyone starts

screeching; there is a veggie variation

attached to this recipe which is why I am posting it here.

 

@@@@@

Quick Thai " Chicken " & Vegetable Curry

2 teaspoons canola oil

1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips

1 medium onion, halved and sliced

1 clove garlic, minced

1 tablespoon minced fresh ginger

1-2 teaspoons red curry paste, to taste (see Ingredient note)

1 pound extra firm tofu,cut in 1 inch cubes

1 cup vegetable broth

1 cup " lite " coconut milk

1 tablespoon reduced-sodium soy sauce

1 teaspoon light brown sugar

1 1/2 cups cauliflower florets

2 cups baby spinach

1 tablespoon lime juice

Lime wedges

 

Heat oil in a large nonstick skillet over medium-high heat. Add bell

pepper and onion; cook, stirring often, until beginning to soften,

about 4 minutes. Add garlic, ginger and curry paste; stir to mix. Add

tofu, cook stirring, until fragrant, about 2 minutes. Stir in

broth, coconut milk, soy sauce and brown sugar; bring

to a simmer. Add cauliflower, reduce heat to medium-low and simmer,

stirring occasionally, until the tofu is cooked through and the

cauliflower is tender, about 10 minutes. Stir in spinach and lime

juice; cook just until spinach has wilted. Serve immediately, with

lime wedges.

 

Yield: 4 servings, 1 1/4 cups each

Active Time: 35 minutes

Total Time: 45 minutes

Ease of preparation: Easy

 

..

Per serving: 240 calories; 14 g fat (4 g sat, 1 g mono); 0 mg

cholesterol; 16 g carbohydrate; 16 g protein; 4 g fiber; 376 mg sodium.

Nutrition bonus: 88 mg vitamin c (150% dv), 30% dv vitamin a, 3 mg

iron (20% dv), 16% dv fiber, 161 mg calcium (15% dv).

 

NUTRITION INFORMATION: Per serving: 252 calories; 8 g fat (4 g sat, 2

g mono); 67 mg cholesterol; 14 g carbohydrate; 31 g protein; 2 g

fiber; 349 mg sodium.

Nutrition bonus: 89 mg vitamin c (150% dv), 30% dv vitamin a, 576 mg

potassium (29% dv).

 

TIP: Ingredient note: A blend of chile peppers, garlic, lemongrass and

galanga (a rhizome with a flavor similar to ginger), commercial Asian

curry paste is a convenient way to add heat and complexity to a

recipe. Look for it in small jars or cans in the Asian section of the

store. Brands differ in spiciness so use sparingly. Once opened, it

will keep in the refrigerator for up to 1 month.

 

MAKE AHEAD TIP: Cover and refrigerator for up to 2 days.

 

Source: EatingWell Diet

Formatted by Chupa Babi in MC: 03.01.07

 

Curry quick enough for a weeknight supper - especially if you use

precut cauliflower and baby spinach.

 

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