Thai Curry Stew with Turkey and Zucchini

Photo: John Autry; Styling: Leigh Ann Ross
The mashing step thickens the broth; you can skip it for a looser stew.

Yield:

Serves 6

Recipe from

Recipe Time

Hands-on: 35 Minutes
Total: 1 Hour, 25 Minutes

Nutritional 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

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

Preparation

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.

Note:

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.

Mark Bittman,

November 2011