Adapting Thai chicken recipe makes it lighter

Knight Ridder Newspapers

The following is a light recipe adapted from "Asian Vegetables" by Sara Deseran.

Spicy Thai diced chicken with basil

Thai chicken:

1 pound boneless and skinless chicken thighs or breasts


1/4 yellow onion, finely sliced (about 2/3 cup)

4 medium cloves garlic, peeled and minced

1 medium habanero chili, stemmed, seeded and minced

3/4 teaspoon arrowroot or cornstarch, dissolved in 2 teaspoons water

3 tablespoons Thai fish sauce

1 teaspoon soy sauce

1/2 teaspoon sugar

3/4 cup Thai sweet basil leaves


1 tablespoon canola or vegetable oil

1 tablespoon lemon juice


1 can (14 1/2 ounces) vegetable or chicken broth, regular or reduced sodium, plus water to equal 3 cups

1 1/2 cups long-grain white rice

1/4 teaspoon salt

1 tablespoon lemon juice

Lemon wedges


To prepare chicken: Cut away and discard any pieces of fat from the chicken. Then dice into about 1/2-inch pieces. Set aside. Prepare onion, garlic and chili. Set aside. In small bowl, dissolve arrowroot in water. Stir in fish sauce, soy sauce and sugar. Set aside. Chop basil leaves coarsely and set aside; some of the tiny leaves may be left whole.

To prepare rice: In 2 1/2-quart saucepan, combine broth-water combination, rice and salt. Bring to boil, stirring well. Reduce heat to low, cover and cook 20 minutes. With fork, stir in 1 tablespoon lemon juice, re-cover and set aside.

While the rice is cooking, finish chicken. Heat a tablespoon oil in 9- to-10-inch nonstick skillet over medium heat. When hot, add onion and stir 2 minutes. Add garlic and chili; stir 2 minutes. Turn heat to medium-high, add chicken and stir 3 minutes. Stir in fish sauce mixture and bring to boil. Reduce heat and simmer chicken gently 5 minutes. Check for doneness. Stir in basil and lemon juice. Spoon the chicken over rice and serve with lemon wedges. Makes 4 to 6 servings

Data per 1 of 6 servings Calories: 291 Protein: 18.85g Fat: 6.32g Carbohydrates: 38.05g Sodium: 996mg Saturated fat: 1g Monounsaturated fat: 2.38g Polyunsaturated fat: 1.52g Cholesterol: 62.51mg.

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