This Green Curry recipe delivers an authentic Thai experience with tender chicken and a medley of vegetables. It's a dish that bursts with Thai flavor, offering a delightful balance of spice and sweetness.
Why You'll Love This Keto Green Curry
- Tasty: This Green Curry is absolutely bursting with Thai flavor! It's spicy without being overbearing, the tender chicken and eggplant add a delightful bite to the dish, and the distinct flavor from the green chiles is incredible.
- Quick: With the help of an Instant Pot, you can have this curry dish ready in about 30 minutes.
- Easy: The recipe is simple to follow, especially when using Maesri Curry Paste to avoid making the paste from scratch.
- Versatile: Suitable for both Instant Pot and slow cooker, allowing you to choose the cooking method that best fits your schedule.
- Keto-Friendly: With a few modifications, this curry can be easily adapted to fit a ketogenic diet.
Understanding Thai Green Curry
Green curry, known as "Gaeng Keow Wan" in Thailand, is considered one of the most popular Thai curry recipes. Its name comes from the green chilies used in the curry paste, giving it a light milk-green color. While the ingredients can vary, it commonly includes fish, chicken, or shrimp, along with Thai eggplants and other vegetables. Compared to red curry, green curry is typically milder in spice and has a sweeter, fresher taste. It's also a good source of vitamins, minerals, protein, iron, and vitamin A.
Key Ingredients for Keto Thai Green Curry
- Meat: Chicken thighs, cut into bite-sized pieces, are a great option. You can also use pork, beef, duck, white fish, or seafood like shrimp.
- Vegetables: Green beans, broccoli, spinach leaves, green and yellow peppers, mushrooms, cabbage, cauliflower, and eggplant are all suitable choices.
- Coconut Milk: Essential for the creamy sauce base. Use the top cream part of a canned 14 oz for a richer texture.
- Green Curry Paste: Use Maesri Curry Paste to help speed along the process so you don't have to worry about having to make the paste yourself.
- Aromatics: Minced ginger and garlic add depth of flavor.
- Kaffir Lime Leaves: These leaves provide an earthy and citrusy flavor. If unavailable, substitute with 1 bay leaf, 1 whole lime zest, and 1-1.5 tbsp of fresh lemon thyme.
- Bamboo Shoots: Adds a unique texture.
- Fish Sauce: For an authentic umami flavor.
- Soy Sauce: Adds saltiness and depth.
- Sweetener: Use a keto-friendly sweetener like Splenda or monk fruit.
- Lime Juice: For a touch of acidity and brightness.
- Basil Leaves: Adds a fresh, aromatic element.
Preparing the Keto Green Curry
Instant Pot Instructions
- Sauté: Turn your Instant Pot on Sauté, high, and when it's hot, add coconut oil.
- Curry Paste: When the oil is hot, add the curry paste and cook this curry paste for 1-2 minutes.
- Stir-fry Aromatics: Add in minced ginger and garlic and stir-fry for 30 seconds. Add the onions and stir it all together.
- Deglaze: Add ¼ cup water and thoroughly deglaze the pot. Press CANCEL to turn off sauté.
- Add Ingredients: Add chicken, bamboo shoots, the remaining ½ cup of water, fish sauce, soy sauce, sweetener, and salt and mix well.
- Layer Eggplant: Place eggplant on top. Do not stir. You are doing this to slow down the cooking of the eggplant while allowing enough time for the chicken to cook.
- Pressure Cook: Secure the lid on the pot. Set the Instant Pot at High pressure for 5 minutes. When cook time is complete, let pot release pressure naturally for 5 minutes, and then release all remaining pressure.
- Sauté Vegetables: Set the pot on Sauté. Add the bell peppers and basil leaves, and allow them to wilt for 30 seconds.
- Incorporate Coconut Milk: Slowly pour in the coconut milk, stirring to incorporate. Allow the coconut milk to heat through but do not allow it to bubble and boil, as that will cause it to separate.
- Finish and Serve: Squeeze in lemon juice and serve with jasmine rice or shirataki noodles for a low carb option.
Slow Cooker Instructions
- Sauté Aromatics: Turn your Instant Pot on Sauté, high, and when it's hot, add coconut oil.
- Curry Paste: When the oil is hot, add the curry paste and cook this curry paste for 1-2 minutes. This process can also be done on the stovetop if you aren't using an Instant Pot.
- Stir-fry: Add in minced ginger and garlic and stir-fry for 30 seconds. Add the onions and stir it all together.
- Deglaze: Add ¼ cup water and thoroughly deglaze the pot. Press CANCEL to turn off sauté.
- Combine Ingredients: Add chicken, bamboo shoots, eggplant, the remaining ½ cup of water, fish sauce, soy sauce, and sweetener to your Instant Pot or slow cooker and mix well.
- Slow Cook: Press cancel to turn off the Sauté mode and switch to Slow Cook mode (if using an Instant Pot). Cook on medium because I didn't want the coconut milk to boil.
Tips for the Perfect Keto Green Curry
- Curry Paste Caution: Store bought curry paste is usually on the salty side so taste it with a small teaspoon before mixing it with other ingredients.
- Coconut Milk Consistency: Allow the coconut milk to heat through but do not allow it to bubble and boil, as that will cause it to separate.
- Vegetable Preparation: Consider roasting vegetables separately to maintain their shape and texture. Season the vegetables (eggplants, carrots, and butternut squash cubes) with salt and olive oil. Toss well. Roast at 420F for 20-30 minutes or until tender. Check and flip the vegetables after 20 minutes.
- Low-Carb Alternatives: Serve with cauliflower rice or konjac rice instead of traditional rice.
- Spice Level: Adjust the amount of curry paste to your preference. Maesri and Mae Ploy curry paste brands are much spicier.
- Storage: Store leftover zucchini noodles in a separate container from the curry. Then add them before serving. They will stay fresh in the refrigerator up to 3 days.
Recipe Variations
- Vegan Green Curry: Omit the chicken and use tofu or other plant-based protein.
- Seafood Green Curry: Substitute chicken with shrimp, fish fillets, or a combination.
- Vegetable Medley: Add your favorite low-carb vegetables like zucchini, bell peppers, or spinach.
Nutritional Benefits
Green curry is rich in vitamins, minerals, and protein. It's a great source of iron and vitamin A. It's also fairly low in carbs and can be made even lower carb by subbing sugar for Splenda, leaving out the bamboo shoots and by serving it over shirataki noodles.
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