Pumpkin is a great source of vitamin A. In fact, this dish provides over 150% of your RDI (recommended dietary intake) for the vitamin. Vitamin A helps to maintain the structure of cells in our skin, respiratory tract and the lining of our gut, also known as our body’s first line of defence for immunity.
Chicken is a valuable source of the mineral zinc, which assists in maintaining the integrity of our skin to help prevent infection.
Zinc and selenium both act as an antioxidant and can help fight some of the damage caused by oxidative stress. Foods high in selenium include; brazil nuts, meat, poultry and wholegrains.
Serves – 4
Prep time – 10 minutes
Cook time – 20 minutes
Gluten free
Nut free
Dairy free
Ingredients
- ¼ cup Thai red curry paste
- 1 brown onion, thinly sliced
- 4 cups salt-reduced chicken stock
- 1 tbsp grated palm sugar
- 500g butternut pumpkin, peeled and chopped into 2cm cubes
- 400mL can light coconut milk
- ½ lime, juiced
- 1 tbsp fish sauce
- 400g chicken breast, thinly sliced
- Shredded spring onion, to serve
How to make
1. Heat curry paste in a large saucepan over medium heat and stir until fragrant. Add the onion and cook for a further 3 minutes.
2. Add the stock and sugar and bring to the boil. Add pumpkin and cover, reduce heat and cook for 10 minutes or until pumpkin is soft.
3. Add coconut milk, lime juice, fish sauce and chicken and cook for a further 5 minutes or until chicken is cooked through.
4. To serve, divide soup among four bowls. Top with shredded spring onion to serve.
Notes
Product can be covered or stored in an airtight container in the refrigerator for up to two days.
Palm sugar is sold at most grocery stores and supermarkets. You can substitute this for brown sugar for a similar affect.
Nutritional information
| Kilojoules |
1480 kJ |
Protein |
27.6 g |
Carbohydrates, total
- sugars, total |
24.6 g
8.6 g
|
Fat, total
- saturated fat |
14.3 g
7.3 g |
| Sodium |
710 mg |
|
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Rachel Scoular is an avid foodie, APD Dietitian and founder of
@healthyhappyhabits