Thai · Authentic-ish Thai
Pineapple Curry with Prawns
304 kcal a serving, against 529 for the traditional version. That is 225 kcal off, or 43%, with 24.6g of protein. Serves 4. 40 minutes.
What the traditional version is
The classic is a coconut cream curry made with prawns, fresh pineapple, red curry paste, fish sauce, a little sugar and Thai basil. It's fried off in a good bit of oil, starts thick and stays thick, with every prawn coated in coconut the way nature apparently intended. There's a little fresh chilli for heat, and a sprinkle of basil to stop it being too cloying.
What changed, and what each change costs
400g coconut cream swapped for 200g coconut milk and 200g chicken stock
Fat is the reason this curry feels like a warm cardigan. By halving the coconut and making up the liquid with chicken stock, you keep some of the coconut flavour but ditch a pile of saturated fat.
What it costs you. You lose the thick gravy that coats every prawn. Instead, the sauce is thinner and a touch more savoury, and while it still smells like Phuket, it's less of a hug and more of a gentle nudge.
Boost the prawns from 320g to 400g
If you're losing the coconut cling, give yourself something to chew. More prawns means more bite and, conveniently, more protein per forkful.
What it costs you. You won't get quite as even a prawn-to-sauce ratio - they're the star, not the supporting act. The curry ends up a bit more punchy.
Cut the oil from 30g to 12g
You can fry off your curry paste with a fraction of the oil, as long as you keep things moving in the pan. Nobody's accused me of making health food, but nobody's missed the oil either.
What it costs you. The curry paste might catch if you're not paying attention. Stir it. If it does stick, call it 'smoky' and hope for the best.
Pineapple up from 300g to 400g
Extra fruit bulks out the bowl, so you get a good chunk in every bite and don't miss the old coconut thickness quite as much. Also, it's pineapple. No one's ever said there was too much.
What it costs you. A touch sweeter and sharper - you need to like pineapple.
Add extra basil and chilli
Thinner curries can taste wishy-washy. More herbs and chilli keep the flavours up front.
What it costs you. It's a bit fresher, a bit hotter, which isn't a bad thing.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 529 | 304 |
| Protein | 21.7g | 24.6g |
| Fat | 43.2g | 15.4g |
| Saturated fat | 31.8g | 10.1g |
| Carbohydrate | 20g | 19.6g |
| Protein per 100 kcal | 4.1g | 8.1g |
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. crustaceans, fish, milk.
The method is in the book
This version won't fool anyone who grew up on the proper stuff. It isn't thick and glossy, it's light and a bit lively. The prawns are punchier, the pineapple stays front and centre, and the sauce runs all over the plate instead of hugging the rice. It's not really a loss if you're after something bright, fast and not coma-inducing at lunch.
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.