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Healthy Thai curry with lean chicken breast, broccoli florets, red bell peppers, snap peas, and carrots in light coconut curry sauce over cauliflower rice

Healthy Thai Curry in Under 30 Minutes

A light, nourishing Thai curry with lean chicken, abundant vegetables, and reduced-fat coconut milk for a guilt-free dinner under 350 calories per serving, ready in 30 minutes.​
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Ingredients Equipment Method Notes

Ingredients
  

  • Spray oil or 1 teaspoon coconut oil
  • 1¼ pounds boneless skinless chicken breasts, cut into bite-sized chunks
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 2 shallots finely diced (or ½ small onion)
  • 3 to 4 cloves garlic minced
  • 1 tablespoon fresh ginger finely grated
  • 3 to 4 tablespoons Thai curry paste red, green, or yellow
  • 1 can 13.5 oz light coconut milk
  • 1 cup low-sodium chicken or vegetable broth
  • 2 tablespoons fresh lime juice
  • 1½ tablespoons fish sauce or coconut aminos for vegetarian
  • 1 to 2 teaspoons honey or coconut sugar optional
  • 2 kaffir lime leaves torn (optional)
  • 2 cups broccoli florets
  • 1 red or yellow bell pepper thinly sliced
  • 1 cup snow peas or snap peas trimmed
  • 1 medium carrot thinly sliced on diagonal
  • Fresh Thai basil or regular basil leaves
  • Fresh cilantro for garnish
  • Lime wedges
  • Cauliflower rice or brown rice for serving

Equipment

  • Large non-stick skillet or wok (12-inch)
  • Sharp chef's knife
  • Cutting Board
  • Wooden spoon or silicone spatula
  • Measuring cups and spoons
  • Microplane or fine grater for ginger
  • Kitchen scale (optional, for portioning)
  • Ladle

Method
 

  1. Heat a large non-stick skillet or wok over medium-high heat and spray lightly with cooking spray. Season chicken with salt and pepper, add to hot pan, and cook for 5-7 minutes until golden and mostly cooked through. Remove and set aside.​
  2. In the same pan, reduce heat to medium and add shallots. Sauté for 2-3 minutes until softened. Add garlic and ginger, stirring constantly for 1 minute until fragrant.​
  3. Add Thai curry paste and cook, stirring frequently, for 1-2 minutes until darkened and very aromatic.​
  4. Pour in light coconut milk and broth, stirring well to dissolve curry paste completely. Add lime juice, fish sauce, honey (if using), and lime leaves. Bring to a gentle simmer.​
  5. Return chicken to pan along with broccoli, bell pepper, and carrots. Lower heat to medium and simmer gently for 8-10 minutes, stirring occasionally, until chicken is cooked through and vegetables are tender-crisp.​
  6. Add snow peas and cook for 3-4 minutes until bright green and tender-crisp.​
  7. Optional: If curry seems too thin, mix 1 teaspoon cornstarch with 1 tablespoon cold water, add to curry, and simmer 2 minutes until thickened.​
  8. Taste and adjust seasonings with more fish sauce, lime juice, or honey as needed. Remove from heat and stir through fresh basil leaves.​
  9. Serve immediately over cauliflower rice or brown rice, garnished with cilantro, green onions, and lime wedges.​

Notes

Light coconut milk is key: Saves 140+ calories per serving compared to full-fat while still providing creamy texture.​
Chicken breast vs. thighs: Breasts are leaner (saves ~60 cal per serving) but thighs stay juicier—your choice based on goals.
Bulk up with veggies: Double the vegetable content for even more fiber and nutrition with minimal calorie increase.
Curry paste options: Yellow (mildest), red (medium), green (spiciest)—choose based on heat preference.
Protein swaps: Use shrimp (add last 4 min), tofu (pan-fry first), or chickpeas for vegetarian version.​
Lower sodium: Use low-sodium broth and reduce fish sauce to 2 teaspoons.
Storage: Keeps in fridge for 5 days or freezer for 3 months. Store rice separately.​
Cauliflower rice: Keeps total meal under 350 calories; use ½ cup cooked brown rice for balanced 450-calorie meal.
Calories
Approximately 320 kcal per serving with cauliflower rice (520 kcal with ¾ cup jasmine rice)​
Protein
Approximately 32 g protein per serving from chicken breast​