Chicken with Lemongrass
A cross between a soup and stew, this chicken with lemongrass dish captures the exciting spicy and sour flavours of Southeast Asia. Lemongrass gives a citrus touch, and light coconut milk—using just the minimum for flavour—adds richness without excessive fat.
1 small red chili, split open lengthwise but left whole
1 garlic clove, cut in half
1 cm piece fresh ginger, peeled and cut into 4 slices
2 stalks lemongrass, bruised and cut in half
650 g bone-in chicken pieces, such as breasts or thighs, skinned
1 shallot, finely chopped
250 g thin green beans, trimmed and cut into bite-sized pieces
1 zucchini, sliced lengthwise with a vegetable peeler into thin strips
1⁄3 cup reduced-fat coconut milk
finely grated rind and juice of 1 lime
pepper to taste
2 tablespoons chopped fresh coriander to garnish
- Place 4 cups water in a saucepan over high heat. Spear the chili, garlic and ginger on a wooden cocktail stick or skewer (this makes them easy to remove later) and add to the pan together with the lemongrass. Bring to a boil and boil for 1 minute. Remove from the heat, cover and set aside to infuse for about 30 minutes.
- Return the liquid to a boil, then reduce the heat to low. Add the chicken pieces, shallot and green beans, and poach for 12–15 minutes or until the chicken is cooked (test with the tip of a knife—the juices should run clear). Add the zucchini slices for the last 2 minutes of cooking.
- Using a slotted spoon, transfer the chicken, beans and zucchini to a warmed bowl. Add a little of the poaching liquid to keep them moist, then cover tightly and keep warm.
- Return the liquid to a boil and add the coconut milk, stirring until it dissolves. Continue boiling for about 5–6 minutes or until the liquid has reduced by about one-third.
- Remove the chicken meat from the bones and shred it roughly. Return the chicken meat, beans and zucchini to the soup and stir, then reheat briefly. Stir in the grated lime rind and juice. Season with pepper.
- Divide the chicken and vegetables among 4 soup bowls. Spoon over the liquid, discarding the lemongrass and stick of chili, garlic and ginger. Sprinkle with the coriander and serve.
Chicken with lemongrass variations: To turn this into a more filling dish, add some noodles. Soak 100 g Chinese egg noodles in boiling water for 3 minutes, or according to the package instructions, then drain. Stir into the reduced cooking liquid with the chicken and vegetables in step 5
preparation time 25 mins
cooking time 25 mins, plus 30 mins infusing
serves 4
PER SERVING
177 calories
22 g protein
8 g total fat
4 g saturated fat
64 mg cholesterol
3 g total carbohydrate
2 g sugars
2 g fibre
60 mg sodium
Green beans are a good source of the B vitamin folate, essential for a healthy pregnancy. It is important to ensure a good intake of folate in the early stages of pregnancy, and three months before, to prevent spina bifida. Folate may also have a role in helping to protect the body against heart disease.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
