Healthy recipes of the week: green curry approved by a general practitioner
“What are we eating today?” It's probably the most asked question in the world. After a hectic day, running from here to there and with an overflowing agenda, you really don't feel like spending hours in the kitchen. We understand that. You want to cook something that isn't too difficult, but is still healthy. Oh yes: and tasty, because no one wants to chew on a dry leaf of lettuce. Do you really not know what to eat tonight? Then we have good news: in the Healthy Recipes of the Week section, we search every Monday for the healthiest and tastiest recipes that you can put on the table in no time. This week: green curry.
Are you not in the mood for a salad, potatoes, and some meat? Then I have found something delicious and healthy for you again. Indian food always goes down well with me: I never say no to a tasty curry or a creamy tikka masala, but honestly? I understand that you don't have time to let such a dish simmer for hours. Still, I'm going to get you cooking, because this dish doesn't take forever. Swipe Thuisbezorgd away: this green curry will be on the table in just under half an hour. And no: you really don't need any pre-packaged bags or spice pastes. This is completely from scratch, which makes it super healthy. All those nutritious vegetables, coconut milk, peanut butter (yes, seriously) and brown rice ensure that you get a ton of fiber, protein, and minerals. That's just what you get when a general practitioner comes up with the recipe, so get cooking quickly.
The shopping list for 4 people
- 1 red onion
- 1 cm fresh ginger
- 2 limes
- 1 pinch of cayenne pepper
- 1 teaspoon dried coriander
- 1 teaspoon cumin seeds
- 1 tablespoon sunflower oil
- 1 tablespoon soy sauce (with less salt)
- 500 grams of chicken breast (or chickpeas, tofu, or shrimp)
- 400 ml coconut milk (light)
- A splash of water
- 500 grams of vegetables. This can be to your choice, for example bell pepper, zucchini, broccoli, carrot, sugar snap peas, eggplant, or a bag of Asian stir-fry vegetables.
- 2 tablespoons 100% peanut butter
- Optional basil, spring onion, or coriander as a topping
- 250 grams of brown rice
The preparation
Step 1: cutting all the vegetables
Do you have a bag of stir-fry vegetables? Then you can skip this step. If you choose to use fresh vegetables, then you will cut them. Cut them into cubes and grate the ginger and the peel of 1 lime. Finely chop the onion and garlic and set this all aside. Cut the limes in half.
Step 2: the base of your curry
Heat a little oil in a large soup pot or high wok pan. Add the onion, garlic, lime zest, and all the spices. Let this sauté together for a few minutes before adding the soy sauce and chicken. Sear the chicken for a few minutes before adding the coconut milk. Then the secret of this curry: 100 ml of water and peanut butter. Yes, you heard that right. This gives you extra fiber and a nice, thick sauce.
Step 3: the vegetables can go in
Mix everything well together and lower the heat. If you want to remove the chicken, now is the time, because we are going to let everything simmer for at least 10 minutes. Add all the vegetables and stir it through. In the meantime, start cooking the rice, because you can do this nicely at the same time.
Step 4: the finishing touches
Let the curry simmer as long as you want. Such a meal only gets better from cooking in those delicious spices. Did you leave the chicken in? Then you might as well stick to 10 minutes. Add the chicken back in and squeeze the limes as the last step over the curry. Mix this well and you can serve. For some green garnish, you can finely chop basil, spring onion, or coriander and sprinkle it over the warm curry.
So you see, you can really put an Indian curry on the table in a short time. Is it tasty? Absolutely. Healthy can also be just addictively good.
View this post on Instagram
