Khao Man Gai Thai Chicken and Rice (Healthy Version)

Ingredients and Weight:

1. Chicken breast fillet - 500 grams
2. Jasmine rice - 400 grams
3. Thai green curry paste - 2 tablespoons
4. Low-fat coconut milk - 1 cup
5. Red pepper flakes - 1 teaspoon (optional)
6. Fresh basil leaves - handful
7. Fresh lime juice - 2 tablespoons
8. Salt and sugar - to taste
9. Fresh vegetables of your choice (such as carrots, bell peppers, etc.) - 200 grams

Preparation Time:

• Preparation: 20 minutes
• Cooking: 40 minutes
• Total: 1 hour

Difficulty Level: Level 3 (Moderate)

Preparation Method Steps:

1. In a large pot, cook the jasmine rice according to the package instructions.
2. While the rice is cooking, prepare the chicken by cutting it into bite-sized pieces and seasoning with salt and sugar.
3. Heat a pan and add the chicken pieces. Cook until lightly browned.
4. Add the Thai green curry paste and red pepper flakes (if using) to the chicken and mix well.
5. Pour the coconut milk into the chicken mixture and let it simmer until the chicken is cooked through.
6. Add the fresh vegetables of your choice and cook until they are tender but still crisp.
7. Stir in the fresh basil leaves and lime juice to give the dish a fresh aroma.
8. Serve the Khao Man Gai over the cooked jasmine rice.

Nutritional Information: (Based on average values, may vary according to specific ingredients used)

• Calories: approximately 450 calories per serving (assuming no additional oil/seasonings)
• Protein: 30g
• Fat: 15g (of which saturated fat is 8g)
• Carbohydrates: 50g
• Fiber: 3g (approx.)

Dish Characteristics:

• Rich in flavor from the combination of Thai green curry paste and coconut milk.
• Healthy version with lean chicken and low-fat coconut milk.
• Can be customized with different vegetables to add variety and nutrition.
• Great for those who enjoy a blend of Asian flavors with a touch of heat from the red pepper flakes (if used).

User Comments:

1. "The combination of flavors was amazing! The dish had a great balance of sweet, sour, and spicy."
2. "I loved the use of jasmine rice in this dish, it added a nice texture and aroma."
3. "I omitted the red pepper flakes as I didn't want it too spicy, but it still had a great flavor."
4. "A great dish for a weeknight meal as it's not too difficult to make but still tastes like a five-star dish."
5. "I added some chopped cashews on top for a crunchy texture, which was a great addition."

Special Precautions and Tips:

• Make sure to use lean chicken breast for a healthier dish.
• Adjust the heat level by adding or reducing the red pepper flakes according to preference.
• Use fresh ingredients like basil and lime juice to enhance the flavor and freshness of the dish.