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 Cooking Light

More From Cooking Light

Recipe Time

Hands On: 35 Minutes
Total: 1 Hour, 25 Minutes

Nutritional Information

Amount per serving
  • Calories: 328
  • Fat: 11.3g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 5.3g
  • Polyunsaturated fat: 2.1g
  • Protein: 27.5g
  • Carbohydrate: 31.1g
  • Fiber: 4.8g
  • Cholesterol: 69mg
  • Iron: 3mg
  • Sodium: 497mg
  • Calcium: 61mg


  • 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


  1. 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. 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. 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. 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. 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.

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

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