Page 81 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Boil 200ml water with ½ stock cube.
2. Stir fry the chopped chicken thighs with the chopped vegetables for 3-4 minutes.
3. Add the coconut milk and red curry paste.
4. Cook the curry until the vegetables are al dente. Season with salt and pepper.
5. Place the weighed couscous in a bowl and add the stock. Let it swell for 10 minutes,
covered, then flu it with a fork.
6. Divide the couscous and the curry on a plate. Garnish (optional) with spring onion,
lime and peanuts.

Nutritional Analysis

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Whole wheat
couscous 100 344 12.5 2.2 64 0.8 1 20 8.8
Carrots 150 50 1.5 0.3 7.8 7.3 3 60 5.1
Onion 70 25 0.8 0.1 4.3 4.3 - 21 1.8
Green beans 100 36 2.4 0.3 6 2.4 0.8 60 3.5
Pods mange
tout beans 50 24 1.3 0.1 3.8 - 1 20 1.3
Zucchini 125 34 2.3 - 5.6 5.6 3 37.5 1.4
Sweet 100 25 0.8 0.1 4.3 4.3 0.4 20 1.8
pepper
Chicken
thighs (raw 200 200 45.6 1.8 - - 1.2 20 -
weight)
Red curry
pasta 10 10 0.4 - 2 0.4 - - -
Coconut milk,
light 250 198 1.8 19.3 5 2.8 - - -
TOTAL 946 69.4 24.2 102.8 27.9 10.4 258.5 23.7

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