Creative Cooking for the Health Conscious Gourmet
Low-Calorie | Low-Carbohydrate | Low-Cholesterol | High-Protein
Healthy Chicken Recipe
This recipe is appropriate for low-calorie, low-cholesterol, low-carbohydrate, and high-protein diet regimens. It is delicious and easy to make with a stovetop skillet and/or a wok.
Check the nutritional information below. There is also an option to further reduce the sugar if you are diabetic.
Ingredients:
2 tbsp Asian fish sauce
3 garlic cloves, crushed
1 tbsp mild curry powder
0.5 tsp kosher salt
2 tbsp plus 1.5 tsp sugar
1.5 lb skinless, boneless chicken thighs, cut into 1.5-in. pieces (or leave on bone 1.5 – 2 lb., remove skin after partially cooked)
3 tbsp water
3 tbsp canola oil
2 fresh lemongrass stalks, tender inner white bulbs only, minced
1 large shallot, thinly sliced
3 serrano chiles, seeded and minced
5 cilantro sprigs
Steamed brown jasmine rice, for serving
Directions:
In a bowl, combine the fish sauce, garlic, curry powder, salt, and 1.5 tsp sugar. Add the chicken to coat. In a small skillet, mix the remaining 2 tbsp sugar with 1 tbsp water and cook over high heat, stirring until the sugar is dissolved. Cook without stirring until a deep-amber caramel forms (2-3 min). Remove from heat, and stir in the remaining 2 tbsp water. Transfer to a very small, heatproof bowl.
Heat a wok over high heat. Add the oil, and heat until shimmering. Add the lemon¬grass, shallot, and chiles, and stir-fry until fragrant (~ 1 min). Add chicken and caramel, and stir-fry over moderate heat until the chicken is cooked through and the sauce is slightly thickened (~8 min).
Transfer to a bowl, and top with the cilantro. Serve with rice.
Nutritional Information
Servings: 4
Amount per serving (not including rice):
Calories: 339
Total fat: 16.9g
Saturated fat: 3.1 g
Cholesterol: 99mg
Sodium: 1,165 mg
Total carbohydrate: 3.8g
Dietary fiber: 0.9g
Total sugars: 0.4g
Protein: 41.7g
Editor’s note: If you are diabetic, you can decrease amount of sugar used.
Healthy Lemongrass Recipe Author: Justin Gillette
Medically Reviewed by FibonacciMD editors.