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Green Chicken Curry with Brown Rice

Green Chicken Curry with Brown Rice

August 16, 2018

Cooking time: 15 minutes

Serves: 1

Ingredients: 

  • Chicken breast, skinless, raw, diced, female 100g, male 125g
  • Brown rice, precooked, female 70g, male 90g
  • Green curry paste, 1 tsp
  • Light and Creamy Coconut Flavoured Evaporated Milk (Nestle Carnation), tinned, 60g/ml
  • Fish sauce, 1 tsp (optional)
  • Lime or lemon juice, fresh or bottled, 1 tbs
  • Spring onion, chopped finely, 50g
  • Snow peas, 30g
  • Enoki mushrooms (or common), 70g
  • Yellow capsicum, sliced finely, ¼ large sized, 70g
  • Extra virgin olive oil, up to 1 tsp / 5g

Method:

  1. Heat non-stick fry pan to medium to high heat with minimal oil and add curry paste.
  2. Add spring onion, mushroom and chicken and brown.
  3. Add remaining vegetables, lime juice and fish sauce and stir fry for 2-3 minutes or until soften.
  4. Turn heat down to low – medium and add milk.
  5. Stir through gently for 2 minutes.
  6. Serve on bed of microwaved rice or add in before transferring onto plate.

Nutritional Information   Average Quantity
Per Serve (Female)
  Average Quantity
Per Serve (Male)
Servings Per Recipe: 1
 
   
Serving Size: 480g / 531g
       
         
Energy
  1496kJ   1746kJ
Protein
  34.5g   40.7g
Fat - total
  6.4g   7.2g
- Saturated
  1.9g   2.0g
Carbohydrate   36.0g   42.5g
- sugars   13.4g   13.7g
Fibre   6.0g   6.3g
Sodium   654.4mg   664.7mg
Calcium   218.6mg   222.8mg
Iron   2.4mg   2.6mg

My top tips:

  • Feel free change up the non-starchy vegetable portion to what you prefer or have available. Carrot, beans and zucchini also work well.
  • Other lean meats such as fish, beef and lamb also work well.
  • Vegetarians can substitute chicken for tofu, beans or legumes. 
  • For a dairy free option please use light coconut milk but please note energy content will be slightly greater and protein and calcium lower.
For more nutrient dense recipes and a suggested meal plan download my Fit Fabulous Foodie E Book.

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