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Spicy Coconut Chicken and Green Bean Broth

serves 4

Ingredients:

  •  20 g fresh coriander (stalks and leaves)
  • 5 mL olive/ canola oil (1 tsp)
  • 15 mL Thai curry paste
  • 20 g fresh ginger, diced (2 Tbsp)
  • 135 g lite coconut milk (1 small tin)
  • 250 mL low fat milk
  • 1 tsp good quality chicken stock powder
  • 125 mL water
  • 400 g skinless chicken fillets (4 small chicken breasts, cut into bite-sized pieces)
  • 200 g green beans, French cut (diagonally sliced)
  • 150 g mushrooms (8 medium mushrooms)
  • 15 mL Vital Soy Sauce 45% Less Salt
  • 100 g dry rice noodles
  • Lemon wedges to serve

    method

    Steps:

    1. Destalk the coriander, setting the leaves aside and chopping the coriander stalks roughly.
    2. Add the olive/ canola oil to a non-stick saucepan and gently sauté the ginger, coriander stalks and curry paste.
    3. Add the coconut milk, milk, stock and water to the saucepan and bring to the boil.
    4. Once boiling, turn the heat down and then add the skinless chicken fillets to poach for 10-15 minutes.
    5. Add the green beans and mushrooms and cook for a further 5-10 minutes or until just tender
    6. Meanwhile, bring a pot of water to the boil. Cook the rice noodles according to the packet instructions.
    7. Once the chicken has cooked through and the vegetables are tender, stir through the fish sauce.
    8. Divide the rice noodles between your serving bowls and pour over the chicken and coconut broth.
    9. Top with the coriander leaves and serve with lemon wedges.

    Dietitian notes:

     This easy, flavourful dish was created by South African Registered Dietitians Cath Day and Gabi Steenkamp and adapted from their book Food for Sensitive Tummies. It is designed to support a healthy gut microbiome, better digestion and to provide a nourishing, hearty meal that is suitable for the whole family.
    Thai-style coconut curries are often very high in fat and calories. Using a small tin of the lite coconut milk mixed with low-fat milk significantly lowers the fat content. If you like a stronger coconut flavour, you could add some coconut essence.
    You can swop the rice noodles for wholewheat noodles to increase the fibre content. Rice noodles are a good option if you are sensitive to wheat and/or gluten. You can also use lactose free milk instead of the low-fat milk if you are sensitive to lactose.

    NUTRIENTS PER SERVING (300 g):

    Energy 1322 kJ
    Protein 30.0 g
    Carbohydrates 27.6 g
    Total sugars 3.1 g
    Added sugar 0.0 g
    Total Fat 7.6 g
    Saturated fat 3.5 g
    Fibre 3.9 g
    Sodium 699 mg