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Thai Curry Stew with Turkey and Zucchini

Photo: John Autry; Styling: Leigh Ann Ross
Hands-on time 35 mins
Total time 1 hr, 25 mins
Yield Serves 6
The mashing step thickens the broth; you can skip it for a looser stew.

Ingredients

  • 1 to 2 dried Thai or other hot red dried chiles, stems discarded
  • 1/4 cup boiling water
  • 1/2 teaspoon coriander seeds
  • 1/2 teaspoon cumin seeds
  • 1 teaspoon grated lime rind
  • 15 cilantro sprigs, coarsely chopped
  • 2 garlic cloves, crushed
  • 1 (1/2-inch) piece peeled fresh ginger, coarsely chopped
  • 1 cup light coconut milk
  • 2 tablespoons olive oil
  • 1 1/2 cups grated peeled carrot
  • 1 cup chopped yellow onion
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 cups fat-free, lower-sodium chicken broth
  • 3 1/2 cups coarsely chopped zucchini (about 2 medium), divided
  • 3 cups chopped cooked skinless turkey (light and dark meat)
  • 3 cups hot cooked brown basmati rice
  • 1/4 cup chopped unsalted, dry-roasted peanuts
  • 2 tablespoons chopped fresh cilantro leaves
  • 6 lime wedges

Nutrition Information

  • calories 328
  • fat 11.3 g
  • satfat 2.2 g
  • monofat 5.3 g
  • polyfat 2.1 g
  • protein 27.5 g
  • carbohydrate 31.1 g
  • fiber 4.8 g
  • cholesterol 69 mg
  • iron 3 mg
  • sodium 497 mg
  • calcium 61 mg

How to Make It

  1. Combine chiles and 1/4 cup boiling water in a bowl; let stand for 15 minutes or until chiles are soft. Remove chiles; discard water.

  2. Combine coriander and cumin in a small skillet over medium heat. Cook 3 minutes or until toasted, shaking pan frequently. Place spice mixture in a spice or coffee grinder, and process until finely ground. Combine the ground spices, chiles, rind, cilantro sprigs, garlic, and ginger in a food processor; process until finely chopped. Add coconut milk, and process until smooth.

  3. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add carrot and onion; cook 5 minutes or until onion is tender, stirring occasionally. Add the coconut milk mixture, salt, and pepper. Increase heat to high, and cook for 4 minutes or until mixture reduces and begins to brown, stirring frequently. Reduce heat to medium-high; add broth, scraping pan to loosen browned bits. Bring to a boil; stir in 2 cups zucchini. Simmer for 45 minutes or until zucchini is very tender.

  4. Remove pan from heat. Mash zucchini mixture with a potato masher, or blend with an immersion blender. Return pan to medium-high heat. Stir in the remaining 1 1/2 cups zucchini and turkey; cook 2 minutes or until thoroughly heated.

  5. Spoon 1/2 cup rice into each of 6 shallow bowls; top each serving with about 1 cup stew, 2 teaspoons nuts, and 1 teaspoon cilantro. Serve with lime wedges.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.