Healthy Hints

Khao Suey is a noodle-based dish traditionally made with a chicken or beef stew and a coconut-flavoured curry. However, to reduce the amount of saturated fat and calories, this wholesome rendition is made with Greek yoghurt and chicken. This version is also lower in sodium, since the spaghetti does not have added salt. Instead, both curries contain salt, offering the meal its signature savoury flavour.

Ingredients

Ingredients

40 ml (1.4 fl oz) olive oil

200 g (7 oz) onion, diced

1 ½ tsp garlic-ginger paste 

1 tsp coriander powder

1 tsp cumin powder

1 tsp garam masala powder

1 tsp red chili powder

600 g (21 oz) chicken breast, cut into small cubes.

1 tsp salt

285 g (1 cup) low fat greek yoghurt

1 tbsp gram flour (besan)

3 green chillies (or to taste)

4 cloves

375 g (13 oz) whole wheat spaghetti

3 eggs, hard boiled, cut into quarters

2 spring onions

3-4 sprigs coriander leaves

What does this chart mean?

Serving Weight 300 gm g
  • Calories214kcal
  • Protein7.3g
  • Fat14.6g
  • Saturated fat2.1g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate18.7g
  • Sugars (Total)4.8g
  • Fibre8.4g
  • Sodium118.00mg
  • Salt0.3g
  • Iron1.7mg
  • Vitamin A43.8RAE
  • Vitamin C25.0mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium768.1mg

Directions

Spaghetti:

  1. Cook as per the instructions on the packet. Both curries have salt added so the Spaghetti does not require any further salt to be added.

Chicken Curry:

  1. Heat 2 tablespoons of the oil in a non-stick pan, add the onions and sauté over a medium heat until golden brown.
  2. Add the garlic-ginger paste, coriander, cumin, garam masala, and red chili powder.
  3. Stir well and cook for 3-4 minutes until the oil starts to separate..
  4. Add the chicken and 1/2 teaspoon of salt. Stir so the chicken is well coated in the onions and spices.
  5. Add two tablespoons of water, cover and cook for 10 minutes on a low heat or until the chicken is completely cooked through. Stir occasionally. 
  6. Remove ¼ cup of the curry, without the chicken, and set aside.

Yoghurt Curry:

  1. In a blender, add the yoghurt, gram flour and green chilies and 1/2 teaspoon of salt. Blend until smooth. 
  2. Heat the remaining oil in a non-stick pan. Add the cloves when the oil is hot.
  3. Briefly fry the cloves and then add the yoghurt mix. Cook over a medium heat until the curry starts to boil. Stir occasionally.
  4. The consistency should be thick and creamy. Some water can be added if the curry is too thick. 
  5. Add the ¼ cup of saved curry from the chicken and mix well.

To Serve:

  1. Place a serving of the spaghetti in a bowl.
  2. Pour some of the yoghurt curry on to the spaghetti.
  3. Place a spoonful of chicken over the yoghurt curry.
  4. Garnish with egg, coriander leaves and spring onions.
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