Thai Green Curry

泰国青咖喱

营养均衡食谱|服务 4

您需要的成分:

1 个西葫芦(95 克),切成片

1 杯青豆(120 克),减半

2 根胡萝卜(240 克),切成片

1 颗西兰花(305 克),切成小朵

500mL 淡奶或钙强化奶替代品

200毫升淡椰奶(<5克饱和脂肪/100毫升)

3 茶匙 特级初榨橄榄油 (15mL)

3杯煮熟的糙米(425克)(约1杯干200克)

丰盛的泰式绿咖喱

选择您的蛋白质:

700 克豆腐,切块或 700 克豆豉,切块或 600 克无盐鹰嘴豆或 500 克鱼片,厚片或 480 克去皮鸡胸肉,切片
(如果选择两种蛋白质则用量减半)

选修的:

1 杯泰国罗勒叶

1 个辣椒,切片

只需 3 步即可制作健康膳食:

1.在大锅中用高火加热油。将蛋白质源煮至金黄色,然后涂上丰盛风味的泰式绿咖喱

2.加入椰奶和自选牛奶,然后加入蔬菜,盖上盖子,调至中火煮6-8分钟,期间不时搅拌。

3.每碗配 3/4 杯煮熟的糙米以及可选的泰式罗勒和/或辣椒。

每份服务为您提供:

2.5 份蔬菜

1 份肉类/替代品

1.5 份谷物

0.5 份乳制品/替代品

澳大利亚膳食指南

 
营养信息

制作这款健康的泰式绿咖喱。您的心和味蕾会感谢您的!

现在去购物

1 评论
Gaby Plimmer

Wow, the thai green curry tasted amazing. I was pleasantly surprised by the lovely flavours (and smells) despite no added salt or sugar. As a cardiac rehabilitation nurse I am always promoting healthy eating and cooking food from scratch in line with the Mediterranean and DASH diets. Having cooked this dish and seen how it only contains 42mg of sodium in 100g (way below our aggressive targets for those with heart failure or heart attack) and despite adding low fat coconut milk to still have less than 1gm of saturated fat per 100gm is truly marvellous. I will be promoting heartful flavours to my cardiac patients and encouraging them to try. Well done to the heartful flavour team and look forward to seeing more healthy recipes soon.

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免责声明:所有内容和链接内容仅供参考。在做出任何改变之前,请务必咨询健康专业人士以获得医疗或营养建议、诊断或治疗。