Thai red chicken curry – mild and delicious

17 Oct

DSCI0063If you like spicy food but don’t like the heat then this curry is perfect for you.  It is mild and creamy and full of wonderful flavours.

The recipe uses rapeseed or vegetable oil and I thought, it would be good to find out a bit more about ‘fats’.

All fats are high in calories, so it’s important to bear this in mind if you are watching your weight. However, your body does need to have some fats.  The most common concern, after weight gain, about eating fats is the effect they have on your heart. Here is what the British Heart  Foundation has to say on the matter.

‘In terms of your heart, it’s important to think about the type of fat you are eating.

Swap saturated fats for unsaturated fats

Butter, lard, ghee, palm oil and coconut oil are all high in saturated fat.  Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease. Where possible replace saturated fats with small amounts of monounsaturated  and polyunsaturated fats.

Avoid trans fats

Avoid these wherever possible. These fats are most likely to be found in foods such as biscuits, cakes, pastries and deep-fried foods.  Trans fats occur naturally in small amounts in dairy foods and meat, however it is the industrially produced trans fats which have a similar effect to saturated fat, as they can increase the amount of cholesterol in your blood.

Have monounsaturated fats in small amounts

Olive oil, rapeseed oil and spreads which are made from these oils, as well as some nuts and seeds, are all high in monounsaturated fats. Monounsaturated fats can help to maintain healthy cholesterol levels.

Have polyunsaturated fats in small amounts

Soya, vegetable and sunflower oils, spreads made from these oils, nuts and seeds like walnuts and sesame seeds, and oily fish all contain polyunsaturated fats. Polyunsaturated fats help to maintain healthy cholesterol levels and provide essential fatty acids.

Top tips to help you reduce your saturated fat

  • Swap butter, lard, ghee and coconut and palm oils with small amounts of monounsaturated and polyunsaturated fats, such as olive, rapeseed or sunflower oils and spreads.
  • Choose lean cuts of meat and make sure you trim any excess fat and remove the skin from chicken and turkey.
  • Instead of pouring oils straight from the bottle, use a spray oil or measure out your oils with ateaspoon.
  • Read food labels to help you make choices that are lower in saturated fat.
  • Opt to grillbakesteamboil or poach your foods.
  • Make your own salad dressings using ingredients like balsamic vinegar, low-fat yoghurt, lemon juice, and herbs, with a dash of olive oil.
  • Use semi-skimmed1% or skimmed milk rather than whole or condensed milk.
  • Cottage cheesericotta and extra light soft cheese are examples of low-fat cheese options. Remember that many cheeses are high in saturated fat so keep your portions small – matchbox sized. Opt for strongly flavoured varieties and grate it to make a little go a long way.’

http://www.bhf.org.uk/heart-health/prevention/healthy-eating/saturated-fat.aspx

It looks like eating healthily will also help us lose weight.  Bonus!

Here is the recipe.

Thai red Chicken curry                             Serves 4

  • 2 tbsp rapreseed oil
  • 2 banana shallots, sliced
  • 3 – 4 chicken breasts, skin removed and cut into strips
  • 2 tbsp red thai curry paste
  • 1 x 400g can coconut milk
  • 150ml chicken stock
  • 1.5 tbsp Thai fish sauce
  • 1/2 tbsp caster sugar
  • 1 red pepper, deseeded and sliced
  • 100g baby spinach leaves
  • juice of half a lime
  • small bunch of basil, leaves torn
  • small bunch coriander, chopped
  1. Heat the oil in a wok and fry the shallots for a couple of minutes until softened.  add the chicken and fry for 5 minutes or until lightly brown all over.
  2. Stir in the curry paste and cook for 1 minute then add the coconut milk, stock, fish sauce and sugar. Stir then add the red pepper. Simmer for 15 minutes.
  3. You can freeze the curry at this stage if you want, in rigid containers.  Defrost thoroughly and ensure it is heated through then continue with stage four.
  4. Add the spinach, lime juice and herbs, mix to combine then cook for 1 minute.  Serve with boiled rice.

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