Thai · Authentic-ish Thai
Yellow Chicken Curry
716 kcal a serving, against 975 for the traditional version. That is 259 kcal off, or 27%, with 51.5g of protein. Serves 4. 1 hour.
What the traditional version is
Classic Thai yellow curry simmers bone-in, skin-on chicken thighs with waxy potatoes in a blend of coconut milk, coconut cream, turmeric, curry paste and aromatics. The result is a rich, mellow stew with a spoon-coating broth and plenty of oil rising to the top. Traditionally topped with fresh coriander and served with hot jasmine rice.
What changed, and what each change costs
Skin-on, bone-in chicken thighs swapped for skinless, boneless thighs
The skin and bone bring fat and flavour, but if you want this curry to let you up off the sofa, it's the first thing you lose. It's still juicy chicken, just without the puddle of oil on top.
What it costs you. You'll miss the natural chicken fat in the broth, and the meat isn't quite so melting. But you can actually see the turmeric glow, and no one's going to nap at the table.
Swap 200g coconut cream and 400g coconut milk for 600g light coconut milk
Coconut cream is almost pure fat, and that's why the original has that glossy, luxurious sauce. Go for light coconut milk and the dish is less clinging and the broth runs thinner. That's life.
What it costs you. The curry is less lush, and you'll need an extra spoonful of rice just to mop it all. But if you're after seconds without feeling like you need a lie-down, it's a decent trade.
Boost the chicken by 100g and cut the oil to 10g
You're short on fat and flavour, so a bit more chicken means more bite and protein in each serving. Less oil keeps the frying honest.
What it costs you. You get a meatier bite for not many extra calories, but you will have to work a little harder to make sure nothing sticks at the start.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 975 | 716 |
| Protein | 41.1g | 51.5g |
| Fat | 77.5g | 44.4g |
| Saturated fat | 44.1g | 31.2g |
| Carbohydrate | 33.1g | 30.7g |
| Protein per 100 kcal | 4.2g | 7.2g |
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
No one's going to claim this is as rich or as comforting as the full-fat curry next to it. You sacrifice that glossy, unctuous sauce for a broth that's thinner and lighter. But what you get is still recognisably yellow curry - fragrant, warming and full of big chunks of chicken and potato. It's not just a consolation prize. If you want to feel human after a second helping, this is the one for you.
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.