Meals Matter

Thai Coconut Curry with Pork & Vegetables

Contributed By: kryner
AHA No-Fad Diet

If you like Thai curry, here's a healthy way to have it.

Ingredients

1 c Uncooked instant brown rice

4 Medium green onions, chopped

Vegetable oil spray

4 Boneless center-cut pork chops (about 4 ounces each), all visible fat discarded, cut into 1/2-inch cubes

1 c Baby carrots

1/2 Medium onion, cut into 1-inch pieces

1 stalk Lemongrass or 1 tsp grated lemon zest

1 1/2 c Fat-free, low-sodium chicken broth

1 tsp Thai red curry paste

1/2 c Light coconut milk

2 tbl Cornstarch

4 ounces Fresh broccoli florets (about 1 C)

Preparation

Prepare the rice using the package directions, omitting salt and oil and adding the green onions. Set aside and keep warm.

Meanwhile, heat a large skillet over medium-high heat. Remove from the heat and lighly spray with vegetable oil spray. Cook the pork for 3 to 4 minutes, or until browned, stirring occasionally.

Stir in the carrots and onion. Cook for 3 to 4 minutes, or until the carrots are tender-crisp and the onion is soft.

Meanwhile, trim and discard about 6 inches from the slender tip of the lemongrass stalk. Remove the outer layer of leaves from the bottom part of the stalk. Cut the stalk in half lengthwise.

Stir the lemongrass, broth, and red curry paste into the pork mixture. Bring to a simmer. Reduce the heat and simmer, covered, for 15 to 20 minutes, or until the pork is no longer pink in the center and the vegetables and tender, stirring occasionally.

In a small bowl, whisk together the coconut milk and cornstartch until smooth. Stir into the pork mixture.

Add the broccoli. Simmer, covered, for 3 to 4 minutes, or until the mixture is thickened and the broccoli is tender, stirring occasionally. Remove the lemongrass.

To serve, spoon the rice into bowls. Ladle the pork mixture on top.

Cook's Notes

I usually use a pound of boneless pork loin for this, as it's often less expensive. The lemongrass is worth seeking out - lemon zest just isn't the same. Try an Asian grocery store if you can't find it in your regular grocery store.

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Pork
Vegetables
Actual Cooking Time: 45 minutes
Number of Servings: 4
Origin: Asian
Nutrition Content: Low Fat
Low Sodium
Meal Type: Entree

Nutrient Information

Calories: 322
Total Fat: 9g
Saturated Fat: 3.5g
Polyunsaturated Fat: 1.0g
Carbohydrates: 30g
Protein: 27g
Sodium: 137mg
Fiber: 4g