Thai Curry Stew with Turkey and Zucchini

Gluten Free
Dairy Free
Health score
34%
Thai Curry Stew with Turkey and Zucchini
85 min.
6
575kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cups brown basmati rice hot cooked
  • 1.5 cups carrots grated peeled
  • 15  cilantro sprigs coarsely chopped
  • 0.5 teaspoon coriander seeds 
  • 0.5 teaspoon cumin seeds 
  • 0.3 cup dry-roasted peanuts unsalted chopped
  • tablespoons cilantro leaves fresh chopped
  • 0.5 inch ginger fresh peeled coarsely chopped
  •  garlic cloves crushed
  • 0.5 teaspoon kosher salt 
  • cup coconut milk light
  • teaspoon lime rind grated
  •  lime wedges 
  • cups lower-sodium chicken broth fat-free
  • tablespoons olive oil 
  •  to 2 thai dried red hot
  • cups turkey dark light skinless cooked chopped ( and meat)
  • 0.3 cup water boiling
  • cup onion yellow chopped
  • 3.5 cups zucchini divided coarsely chopped ( 2 medium)

Equipment

  • food processor
  • bowl
  • frying pan
  • potato masher
  • dutch oven
  • immersion blender

Directions

  1. Combine chiles and 1/4 cup boiling water in a bowl; let stand for 15 minutes or until chiles are soft.
  2. Remove chiles; discard water.
  3. Combine coriander and cumin in a small skillet over medium heat. Cook 3 minutes or until toasted, shaking pan frequently.
  4. Place spice mixture in a spice or coffee grinder, and process until finely ground.
  5. Combine the ground spices, chiles, rind, cilantro sprigs, garlic, and ginger in a food processor; process until finely chopped.
  6. Add coconut milk, and process until smooth.
  7. Heat a Dutch oven over medium heat.
  8. Add oil to pan; swirl to coat.
  9. Add carrot and onion; cook 5 minutes or until onion is tender, stirring occasionally.
  10. 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.
  11. 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.
  12. 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.
  13. Serve with lime wedges.

Nutrition Facts

Calories575kcal
Protein16.67%
Fat24.43%
Carbs58.9%

Properties

Glycemic Index
59.6
Glycemic Load
43
Inflammation Score
-10
Nutrition Score
30.12478265555%

Flavonoids

Hesperetin
7.88mg
Naringenin
0.62mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
1.34mg
Kaempferol
0.25mg
Myricetin
0.04mg
Quercetin
8.76mg

Nutrients percent of daily need

Calories:574.55kcal
28.73%
Fat:15.7g
24.16%
Saturated Fat:4.65g
29.09%
Carbohydrates:85.16g
28.39%
Net Carbohydrates:78.5g
28.54%
Sugar:4.9g
5.44%
Cholesterol:35.78mg
11.93%
Sodium:633.62mg
27.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.1g
48.2%
Manganese:3.98mg
198.76%
Vitamin A:5899.25IU
117.99%
Vitamin B6:1.02mg
51.07%
Vitamin B3:9.59mg
47.95%
Magnesium:182.44mg
45.61%
Phosphorus:420.98mg
42.1%
Vitamin B1:0.51mg
34.27%
Potassium:1122.98mg
32.09%
Vitamin C:23.95mg
29.02%
Fiber:6.67g
26.66%
Vitamin K:26.53µg
25.26%
Vitamin B5:2.25mg
22.52%
Zinc:3.36mg
22.38%
Copper:0.44mg
21.93%
Iron:3.1mg
17.2%
Selenium:11.68µg
16.68%
Folate:63.47µg
15.87%
Vitamin B2:0.25mg
14.54%
Vitamin B12:0.61µg
10.11%
Calcium:86.16mg
8.62%
Vitamin E:1.2mg
8%
Source:My Recipes