Wednesday, 30 October 2013 - , , , 3 comments

RECIPE : Red Thai Curry with Tofu


I ate a beautiful vegetarian red Thai curry a couple of weeks ago in a restaurant and it inspired me to invent this dish. I had never made a Thai curry before and didn't realise how simple it would be! 


The two key ingredients are red Thai curry paste and coconut milk. You could get all cheffy and make your own paste if you want to, but I didn't have the time or the inclination and I have to say the result was completely delicious!

Coconut milk is high in propoints, but by only using half of this tin and adding other low fat ingredients, I have managed to keep the overall propoints pretty low.
Tofu is not for everyone. I think many people who are not vegetarian have a bad preconception of it. Prepared in the right way, this nutritious but bland food can come to life. I have made it crispy and delicious before adding it to my beautiful spicy, creamy curry. Give it a whirl, but if you still decide it's not for you, simply substitute the tofu and cornflour with 2pp/80kcal of prawns or chicken.

***

At 5pp/approx.300kcal per portion I think this is amazing.
You can decide whether to serve with rice or noodles and add the extra propoints accordingly.

***

YOU WILL NEED : (Serves 4)

3 tablespoons red Thai curry paste
200ml coconut milk
(half the can shown above)
100ml soya/skimmed milk 
juice of 1 lime
1/2 a medium aubergine
2 carrots
1 medium onion
1/4 of a butternut squash
75g whole babycorn
4 medium tomatoes
100g sugar snap peas or mange-tout
A few florets of broccoli
A few fresh basil leaves

200g Tofu
(I use the Cauldron brand which is quite firm)

For the tofu coating;

2 tablespoons cornflour
1/2 teaspoon garlic pepper
(this is a black pepper/garlic powder blend)
1/2 teaspoon chopped, dried garlic

***



Measure the Thai paste and coconut milk accurately. Pop into a large pan. (A wok is ideal). Mix together well and add the lime juice and the soya or skimmed milk. This becomes the base for your curry and all the ingredients are braised in this sauce-no pre-frying involved.


Heat the mixture gently then add the vegetables that are going to take the longest to cook; the butternut squash and the aubergine cut into large cubes,the onion, sliced carrots and whole baby corn. Cover and allow to simmer for 10-15 minutes while you prepare the tofu. I leave the vegetables quite chunky so that you have interesting textures when you eat the curry.



Next, prepare the tofu. Drain very well from the liquid it is preserved in. Cut into 8 even pieces- 2 per portion and blot on kitchen paper to remove as much moisture as possible. You can cut into smaller cubes if you prefer.



Season the cornflour with the garlic pepper and chopped dried garlic. Coat the tofu with the seasoned cornflour.
(The easiest way to do this is to pop it into a plastic bag and shake gently).


Fry on each side in frylight oil until the outside is golden and crisp.
This will take around 20 minutes. Retain in the pan or pop in the oven to keep warm.
Keep separate from the curry right up until serving so that it stays crunchy.



Once the main vegetables and tofu are almost cooked, add the sugar-snap peas or mange-tout, broccoli and quartered tomatoes to the curry.
Add a few torn basil leaves.
Allow to simmer for another 5 minutes so that these last vegetables are cooked but remain vibrant in colour.



When ready to serve, divide the vegetables between 4 serving dishes. Arrange the crunchy tofu on top, then gently spoon the sauce equally between the 4 portions, spooning some over the tofu to give it flavour just before serving. Garnish with a little basil.

Add cooked rice or noodles as an accompaniment.
I served mine with 60g rice for an additional 6pp/215kcal

***

TIPS

You could replace the tofu and cornflour with 400g raw prawns or 2 medium diced chicken breasts (165g each).
Just braise the chicken or prawns in with the vegetables for 10-15 minutes until cooked. You won't need the cornflour.
When serving, make sure that you allocate the prawns/chicken equally between the 4 portions for accurate propoint/calorie allocation.

*

If you find this too spicy, use less curry paste or add 2 tablespoons total 0% yoghurt. This won't affect the propoint calculations.

*

If you can get hold of reduced fat coconut milk, you could use 300ml for the same propoints, or alternatively use 200ml as in this recipe resulting in a reduction of propoints by 1pp/approx.40kcal per portion

***

Creamy, coconutty curry.

***

PRINT RECIPE HERE 

3 comments:

Steve 31 October 2013 at 07:51

Would reduced fat coconut milk bring down the pp value?

Janey 31 October 2013 at 08:30

Hi Steve-yes-the same amount of reduced fat coconut milk (200ml) is 4pp less for the whole curry, so that's 1pp less per portion.This would give you the flexibility to use a little more or keep the pp's low!

Simi J 5 November 2013 at 16:42

I just love love love red thai curry.

Post a Comment