Living Well On A Budget

Low calorie, budget friendly recipe: Thai Yellow Curry with Tofu Shirataki Noodles

Posted on July 25th, 2009.

I love to cook.  When I go out to a restaurant and order a dish I really like,  I am usually thinking about:

1. how can I save money and recreate this recipe at home
2. how I can make it in a more healthy or low calorie way that still tastes really good

There is a southeast Asian noodle house near where I live that makes a delicious but high calorie yellow curry with thick Shanghai noodles and vegetables.  The curry comes in a large bowl and is about $9.00 (before you add tax and tip).  So I made up my own version of the recipe that is very tasty, healthy, low calorie and low cost  (about the same price as in the restaurant, but you get approximately 6 generous servings.)  You can also modify this recipe to make it vegetarian or even vegan as noted below. I like to make this recipe in a wok and buy organic when I can at the local Farmer’s market.

Ingredients

• 1 13.5 oz can lite coconut milk (280 cals for the entire can, about .99 cents)
• 1 T red curry paste  (I use Thai Kitchen brand – 25 cals/T)
• 2 T fish sauce
• 2 large cloves garlic minced
• 2 T minced ginger
• 1 can 99% fat free chicken or vegetable stock
• 1 T vegetable oil (e.g., canola)
• 1-1.5 lbs boneless breast of chicken cut into bite size pieces (optional if you want to stay vegetarian/vegan, you can throw in some edamame for extra protein instead.)
• 1 cup of sliced onions/leeks/scallions (your preference)
• 3 8 oz. packages  Tofu Shirataki noodles, spaghetti or fettucini style (An entire package has only 40 calories. That’s only 20 calories per 4 oz. serving, and it is low carb and vegan.  I bought mine at Whole Foods for $1.39 each.)
• 2 cups chopped bok choy or baby bok choy (shredded Napa or Chinese cabbage works well too*)
• 2 cups green beans chopped into bite size pieces
• 2 cups sliced red, yellow and/or orange pepper
• 1/2 – 1 tsp crushed red pepper flakes (depending on how much heat you like)
• 1 large carrot sliced (i like to do mine on the diagonal)
• 1 large zucchini sliced
• 1-2 large sweet potatoes cut into chunks
• fresh cilantro/coriander leaves, chopped for garnish/to add on top

* you can add or exchange with almost any vegetable you like that is in season/on sale, e.g., broccoli, cauliflower, yellow summer squash, etc.

Cooking Instructions

1. If you’re making this with chicken, chop and brown the chicken in 1 T vegetable oil.
2. Then add the onions, garlic, ginger and red pepper flakes and sautee.
3. Add the light coconut milk, fish sauce, stock and let simmer.  If you like a little more sweet with your heat, add 1-3 tsp of sweetener to taste (honey, sugar, agave nectar, splenda, etc.)
4. Add the root vegetables that need a longer cook time.  Then add the other vegetables.
5. Rinse the tofu noodles very well under cold running water and let drain in a colander.
6. Add the noodles and let simmer for about 2-3 minutes.
7. Ladle into serving bowls and top with fresh chopped cilantro/coriander leaves.

This recipe makes 6 good size portions at only about 300 calories per satisfying serving.  Enjoy!

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