RECIPES : Thai Chicken Curry

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SERVINGS

Makes 6 servings

This is a featured recipe taken from The Biggest Loser 30-Day Jumpstart By Cheryl Forberg, Melissa Roberson, Lisa Wheeler, and the Biggest Loser Experts and cast

This Thai-inspired curry was created with Shanon Thomas (Season 7) in mind. Her biggest downfall was rich, coconut-milk-laden Thai food. Using seasonings and a small amount of light coconut milk creates the same flavors with a fraction of the calories. Serve with steamed whole grains or brown rice and a crisp green salad.

Ingredients

  • 1 tablespoon olive oil
  • 11/2 cups chopped onion
  • 2 tablespoons peeled, minced fresh ginger
  • 1 tablespoon chopped garlic
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 can (14 1/2 ounces) fire-roasted tomatoes
  • 7 ounces (1/2 can) light coconut milk (see note)
  • 1 cup fat-free chicken broth or vegetable broth
  • 1 tablespoon fish sauce (see note)
  • 1 1/2 cups cooked brown lentils
  • 1/4 cup chopped fresh cilantro, without stems
  • 6 3-ounce boneless, skinless chicken breasts
  • Salt and pepper to taste

DIRECTIONS

  • 1 Heat the oil in a 3-quart saucepan over medium heat. Add the onion and cook for about 4 minutes, or until softened. Add the ginger and garlic and cook, stirring, until light golden. Add the curry powder, coriander and cumin. Cook, stirring well, for 1 minute, or until fragrant. Add the tomatoes, coconut milk, broth and fish sauce and bring just to a boil. Stir in the lentils and cilantro. Keep the mixture warm.
  • 2 Preheat the charcoal grill. Brush the chicken breasts lightly with olive oil and arrange them on a rack set about 6 inches over the glowing coals. Grill the breasts for about 4 minutes on each side, or until they’re just cooked through and the juices run clear. (Alternatively, the chicken may be grilled on a hot, ridged grill pan over medium-high heat.) Season with salt and pepper. Place the chicken on dinner plates and top with the warm curry sauce. If the sauce becomes too thick, additional broth or water may be added.
  • 3 Notes: Light coconut milk has less fat, fewer calories, and lighter flavor than regular coconut milk.
    Fish sauce, also called nuoc nam, is a flavoring ingredient available in Asian markets, specialty foods stores, and some supermarkets.

Per Serving: 233 calories, 23 g protein, 19 g carbohydrates, 7 g fat, 3 g saturated, 46 mg cholesterol, 6 g fiber, 150 mg sodium

 

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