Thai chicken curry with brown sticky rice

  • 50min
  • 4
  • 554 kcal
  • Easy
  • Soy

Per 382 g contains

554 kcal 2328 kj
27%
21.2 g
30%
14.3 g
71%
7 g
7%
1 g
16%

of an adult's recommended intake.
Typical energy values per 100g: 609kj/145kcal

Gemma Grange

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

For the curry
  • Coconut oil
    2 tbsp
  • Onion
    150g 5.3oz
  • Chopped garlic
    2 tsp
  • Thai green curry paste
    1½ tbsp
  • Low-sodium soy sauce
    2 tbsp
    Soy
  • Chicken breast
    500g 17.6
  • Butternut squash
    100g 3.5oz
  • Green beans
    225g 7.9oz
  • Fresh coriander
    10g 0.3oz
  • Light coconut milk
    400ml 14fl oz
For the rice
  • Brown rice
    185g 6.5oz
  • Water
    500ml 17.5fl oz
  • Rice vinegar
    2½ tbsp
  • Salt
    ½ tsp
Show all

Cooking Method

  1. Heat a large, heavy-based pan on the stove on a medium-high heat.
  2. Dice the onion. Peel and chop the butternut squash and cut the chicken up into 1 inch chunks.
  3. 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.)
  4. 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.
  5. 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.
  6. Cover the pan and leave to bubble away for 25-30 minutes.
  7. 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.
  8. Place water in a saucepan and bring to a boil. Add the salt to the water.
  9. 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.
  10. Once cooked, strain the rice and leave to sit for five minutes in a bowl. Add the rice vinegar and stir.
  11. Place the rice in a bowl and spoon over the curry. Top with fresh chopped coriander if desired.

Nutritional Information

Typical Valuesper 100gper 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
Fibre1.3 g
4.9 g
Protein11.8 g
45.1 g
Salt0.3 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.

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Following two gout attacks in 6 months my doctor prescribed Allopurinol as a defense against further attacks. After taking this for two days my bp has risen from 140/75 to 175/80. The data sheet...

marco
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