Thai chicken curry with brown sticky rice
- 50min
- 4
- 554 kcal
- Easy
- Soy
Per 382 g contains
of an adult's recommended intake.
Typical energy values per 100g: 609kj/145kcal
Bring the aromatic flavours of the East into your kitchen by cooking up this simple Thai green chicken curry. Perfect for a light weekday dinner.
When suffering from gout, it's important to keep your meals light, full of vegetables and free of purines as far as possible. Purines are a chemical in the blood, known to cause gout; so, it's best to avoid these as much as you can.
Feel free to bulk out this curry with as many delicious vegetables as you want (the more the better!) This recipe can also be made vegan by simply removing the chicken.
Ingredients
- Coconut oil2 tbsp
- Onion150g 5.3oz
- Chopped garlic2 tsp
- Thai green curry paste1½ tbsp
- Low-sodium soy sauce2 tbspSoy
- Chicken breast500g 17.6
- Butternut squash100g 3.5oz
- Green beans225g 7.9oz
- Fresh coriander10g 0.3oz
- Light coconut milk400ml 14fl oz
- Brown rice185g 6.5oz
- Water500ml 17.5fl oz
- Rice vinegar2½ tbsp
- Salt½ tsp
Cooking Method
- Heat a large, heavy-based pan on the stove on a medium-high heat.
- Dice the onion. Peel and chop the butternut squash and cut the chicken up into 1 inch chunks.
- Drop in the oil and allow it to get hot before frying the onions and garlic until soft. Add the Thai green curry paste and soy sauce and stir together. (Be careful, it can spit.)
- Pour in the can of coconut milk and stir, making sure everything is mixed well together. If you don't want the curry to be as thick, fill the empty can up halfway with water and pour into the pan. Bring it up to the boil.
- Place in the chopped-up chicken and butternut squash and stir into the mix. After a few minutes bring the heat down to a simmer.
- Cover the pan and leave to bubble away for 25-30 minutes.
- Wash the rice: place it in a bowl and cover with warm water. Swirl the rice around a few times and discard the water. Do this about five times.
- Place water in a saucepan and bring to a boil. Add the salt to the water.
- Pour the washed rice into the boiling water. Turn the heat down on the hob and let the rice simmer for 10-20 minutes, or until cooked. Make sure all the water has been absorbed.
- Once cooked, strain the rice and leave to sit for five minutes in a bowl. Add the rice vinegar and stir.
- Place the rice in a bowl and spoon over the curry. Top with fresh chopped coriander if desired.
Nutritional Information
| Typical Values | per 100g | per 382g serving |
|---|---|---|
| Energy | 145 kcal 609 kj | 554 kcal 2328 kj |
| Fat of which saturates | 5.5 g 3.7 g | 21.2 g 14.3 g |
| Carbohydrate of which sugars | 11.4 g 1.8 g | 43.4 g 7 g |
| Fibre | 1.3 g | 4.9 g |
| Protein | 11.8 g | 45.1 g |
| Salt | 0.3 g | 1 g |
Butternut squash
A colourful root vegetable that is full of dietary fibre, perfect if you're prone to constipation. It's also heart-friendly and has a large amount of potassium, which helps maintain a good balance of fluids in the body.
Green beans
Another fibrous vegetable, you may be surprised to know that green beans contribute towards your protein intake. They are also an easy source of vitamin A (eye health) and folic acid.
Chicken
Lean chicken breast, as with other lean meats, is a great source of protein and low in saturated fat compared to red meat.
Brown rice
These tiny whole grains contain 88% of the recommended daily amount of manganese, which contributes to healthy bones. And compared to its white counterpart, brown rice is higher in fibre and will keep you fuller for longer.
Hi All, Hoping for a little input with this, for the record I'm a reasonably fit male, late 40s, and not overweight with a healthy BMI, etc. I first had what was considered to be a gout attack some 7-...
sam66663
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