Рецепт Put the Lime in the Coconut..
Coconuts are seen by some as a miracle food, supposedly helping to protect and cure the body of internal and external ailments, build up the immune system and the body's defenses. Coconut milk is not the juice found inside a coconut, but the diluted cream pressed out from the thick, white flesh of a well-matured coconut.. I know it sounds innocent enough with all these health claims attached, but coconut milk is LOADED with calories, total fat- particularly the saturated kind. Just 1 cup of canned coconut milk usually contains 445 calories and 48 grams of fat, 43 of which are saturated fat. Most often nutrition experts turn their nose up at all things coconut because of it's bold saturated fat content. A common defense in the coconut debate is that the fat is easily absorbed because it’s a medium-chained triglyceride. It is for this reason that apparently the oil can be used to treat numerous disease states, including kidney problems, HIV, cancer, diabetes and heart disease. But still, the predominant fat found in coconut oil, cream and milk is the saturated variety and saturated fat is still most associated with increased risk of heart disease. So.. The jury is still out on whether coconut oil in the diet has any advantages.
Why all this talk about coconut? Aside from it being all the hype, coconut milk is the base of most Thai curries.. and when I decided I wanted to make my own version of chicken curry, I came across recipes calling time and time again for coconut milk. I was determined to find out the health benefits, if any, of coconut oil and all it's associates. Ultimately I'm not going to tell you 'No, no, no- stay away from the sat-fat laden coconut milk.' My suggestion, when cooking, use the ‘light’ version of coconut milk, usually available in the supermarket, or substitute with skim milk and coconut essence. Essentially- you will still have the lighter version of an authentic Thai curry..that is oh-so-delicious.
Thai Chicken & Root Vegetable Curry
INGREDIENTS:
- 2 tbsp olive oil
- 1 large Yellow Onion, roughly chopped
- 3-4 garlic cloves, minced
- 2 tbsp ginger root, minced
- 4 tsp Spicy Chili & Garlic Sauce
- 3 tbsp Madras Curry Powder
- 2 tsp Turmeric, ground1/2 tsp pepper
- 1/2 tsp salt 4 cups low sodium, 99% fat-free chicken broth
- 1/2 cup lite coconut milk
- 1 3/4 cups fire roasted diced tomatoes
- 3 medium Yukon Gold potatoes, peeled and diced
- 1 large sweet potato, peeled and diced
- 1 large head cauliflower, chopped into florets
- 1/2 lb Boneless, Skinless Chicken Breast, cut into small bite-sized piecesDIRECTIONS:
In a large non-stick skillet, heat the oil. Add the onion, garlic, ginger and cook over moderate heat, stirring occasionally, until softened, about 5 minutes. Stir in the garlic chili sauce, curry powder and turmeric and cook for 2 minutes. Add the broth and coconut milk and season with salt and pepper. Bring to a boil and simmer for 5 minutes. Add the tomatoes, sweet and yellow potatoes and cook over moderate heat until tender, 5 minutes. Add the cauliflower, cover partially and cook over moderately low heat, stirring occasionally, until the vegetables are tender, about 20 minutes. Add the chicken to the skillet, season with salt and pepper and cook just until white throughout, about 5-7 minutes. Serve over rice as desired.
Nutritional Information:
Makes 8 (1 cup) servings
Calories: 220
Fat: 6.5 g (1.6 saturated)
Carbohydrates: 24 g
Fiber: 3.7 g
Protein: 21.6 g