Thai · Authentic-ish Thai
Green Chicken Curry
470 kcal a serving, against 701 for the traditional version. That is 231 kcal off, or 33%, with 39.9g of protein. Serves 4. 45 minutes.
What the traditional version is
The classic is a green curry paste fried in half a tub of coconut cream until it splits. Then chicken thigh goes in, simmered gently with aubergine, bamboo shoots and more coconut cream. It finishes with fish sauce, sugar, kaffir lime leaves and fresh basil.
What changed, and what each change costs
Coconut cream down from 400g to 400g light coconut milk plus 150ml chicken stock
The full-fat cream is what makes the sauce thick and shiny, but it's also about 1600 kcal on its own. Switching to light coconut milk cuts a massive chunk of fat, and the chicken stock fills out the liquid.
What it costs you. You'll notice the sauce is looser and doesn't cling to the chicken the same way. The curry won't fry and 'crack' in the pan - that's the one proper loss here. You get plenty of aroma, but less of that plush, sweet richness.
Chicken thigh (skin on) swapped for skinless chicken breast
Chicken breast has almost half the calories of thigh and over 20% more protein by weight. This is the fastest way to get the main protein up for less fat.
What it costs you. Chicken breast cooks faster and has less flavour. To dodge dryness, cut it into bite-sized pieces and don't overcook it. You lose a bit of savour and juiciness, but you can't have it all.
Increase the chicken from 500g to 600g
More lean chicken makes up for the missing fat, and gives you a bigger feed for the same or lower calories.
What it costs you. None, unless you're skint. The plate looks generous and nobody complains.
Oil down from 10g to 5g
With the coconut cream out, there's no need for much oil except to get the paste going.
What it costs you. The paste sticks a little if you rush, so keep it moving and use a non-stick frying pan if you've got one.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 701 | 470 |
| Protein | 27.5g | 39.9g |
| Fat | 58.4g | 27.4g |
| Saturated fat | 36.8g | 20.1g |
| Carbohydrate | 22.6g | 18.8g |
| Protein per 100 kcal | 3.9g | 8.5g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Thai prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish, milk.
The method is in the book
This is one of those recipes that takes a reputational hit in return for a big win on the waistline. If you want that thick, coconut-slicked sauce, the original is better. But if what you're after is a bowl of curry you can eat on a Tuesday night and not feel like you need a nap, this does the job. The flavours are all there and it isn't watery as long as you don't drown it.
The quantities and the method for this dish are in Authentic-ish Thai, along with 50 more. It is not out yet. The swap kit is free in the meantime.