Thai · Authentic-ish Thai
Rice Soup with Chicken
384 kcal a serving, against 488 for the traditional version. That is 104 kcal off, or 21%, with 33.3g of protein. Serves 2. 40 minutes.
What the traditional version is
Classic Thai rice soup (khao tom gai) is all about starchy comfort. Soft, bloomed jasmine rice cooked in chicken stock until thick, then topped with shredded chicken, fried garlic and crispy pork bits for a savoury crunch. A fistful of spring onions and coriander go over the top, the bowl finished with a splash of fish sauce and white pepper.
What changed, and what each change costs
120g jasmine rice down to 60g
The rice is what gives you that stick-to-your-ribs, half-pudding thickness. Cut it in half, and the soup's lighter and more broth than porridge.
What it costs you. You miss the creamy, starchy warmth that clings to the spoon. The broth is clearer and the bowl feels more breakfast than duvet.
Chicken thigh swapped for 160g chicken breast
Chicken breast's leaner and brings more protein for less fat. You get more actual chicken in the bowl, so the soup feels fuller even with less rice.
What it costs you. It's not as rich or unctuous. Chicken breast doesn't bring the deep savoury flavour of thigh, but you do get more chew and less grease.
Lost the pork belly and fried garlic, loaded up fresh herbs and spring onion
Fried garnishes are delicious but throw in a lot of oil and fat for relatively little return. You can mimic the hit with extra herbs, but forget about the crunch.
What it costs you. If you're expecting that fatty crunch, you'll be disappointed - it is not crisp. It is fresh and sharp. But the soup's still got plenty of lift from the greenery.
Boosted the chicken stock and seasoning a touch
With less rice soaking up the liquid, you need more stock and a bit more seasoning to keep it from tasting thin.
What it costs you. No real compromise here - the broth is lighter, but at least it's not bland.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 488 | 384 |
| Protein | 30.3g | 33.3g |
| Fat | 11.2g | 7.8g |
| Saturated fat | 3.4g | 2g |
| Carbohydrate | 63.2g | 41.6g |
| Protein per 100 kcal | 6.2g | 8.7g |
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.
The method is in the book
If you want porridge you can stand a spoon in, look elsewhere. This bowl's cleaner, lighter, and puts the chicken out in front. You lose all the fried crunch and half the rice, so the soothing blanket effect is long gone. Still, with the extra chicken and a whole garden's worth of fresh herbs, it's enough to wake you up gently and set you on your way. Don't expect a hug in a bowl, but you'll get a nudge.
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.