Recipes

Spicy coconut chicken and green bean broth

This warming broth is full of Thai flavour. It’s the creation of local dieticians Gabi Steenkamp and Cath Day, from their new book, 'Food for Sensitive Tummies’.

Serves: Serves 4

Ingredients

20 g fresh coriander (stalks and leaves)
5 ml (1 tsp) olive or canola oil
20 g (2 Tbsp) fresh ginger, diced
15 ml (1 Tbsp) Thai green curry paste
135 g (1 small tin) lite coconut milk
250 ml (1 c) medium-fat 2% milk
5 ml (1 tsp) good quality chicken stock powder
400 g skinless chicken fillets
200 g green beans, French cut
150 g (8 medium) mushrooms
100 g dry rice noodles
15 ml (1 Tbsp) low-sodium, soy sauce or fish sauce
lemon wedges, to serve

Method

1. De-stalk the coriander, setting the leaves aside and chopping the coriander stalks roughly.
2. Add the oil to a non-stick saucepan and gently saute the ginger, coriander stalks and green curry paste.
3. Add the coconut milk, milk and stock to the saucepan and bring to the boil.
4. Once boiling, turn the heat down and then add the chicken fillets to poach for 10–15 minutes.
5. Add the green beans and mushrooms and cook for a further 5–10 minutes or until just tender.
6. Meanwhile, bring a pot of water to the boil. Cook the rice noodles according to the packet instructions.
7. Once the chicken has cooked through and the vegetables are tender, stir through the soy or fish sauce.
8. Divide the rice noodles between four serving bowls, and pour over the chicken and coconut broth.
9. Top with the coriander leaves and serve with lemon wedges.

Dietitians’ notes

We have tried to keep the fat content of this traditional Thai recipe as low as possible as we know that some tummies are sensitive to higher fat meals.
Using a small tin of the lite coconut milk mixed with milk allowed us to do this. If you need a stronger coconut flavour, you could add some coconut essence. This meal only contains a half-portion of vegetables; therefore, we recommend that you include a fruit as a mid-afternoon snack. This meal is lower in fibre, so you can also add more fibre if you wish.

Super sensitive tummy notes
This recipe can be adjusted in the following ways:
• Use lactose-free milk instead of the low-fat milk.
• Swop out the mushrooms for baby marrows (julienne-sliced).
Some tummies may be sensitive to the curry paste. If you are sensitive to curries, omit and rather flavour with additional fresh herbs (such as chives) and spices (paprika, ground coriander etc.).

Food-for-Sensitive-TummiesExtracted with kind permission from Food for Sensitive Tummies, by Gabi Steenkamp and Cath Day, published by NB Publishers.

Leave a comment

Featured restaurants

Eatout