Easy, healthy recipes tested for you weekly at the Sargent Choice Test Kitchen
Jay Patruno, Dietetics Student, SAR ’18
About the Sargent Choice Test Kitchen: We’re all about making healthy taste delicious here at Sargent Choice. That’s why we’ve teamed up with faculty-in-residence Dr. Karen Jacobs to offer students a one-of-a-kind opportunity to trial and taste-test new Sargent Choice healthy recipes each week at the Sargent Choice Test Kitchen. Dr. Karen Jacobs invites students of all majors (not just nutrition) into her home on Boston University’s campus to cook up a recipe developed by Sargent Choice Registered Dietitian, Jennifer Culbert. Feedback from the weekly Test Kitchen gets incorporated into future Sargent Choice recipes and helps shape the face of healthy dining at BU.
Why we chose this recipe: Whenever I order takeout food, I opt for something convenient and typically a type of food I don’t know how to make myself such as Thai food. This recipe, however, proved to me that Thai food isn’t something that has to be ‘takeout only’. It was easy enough, just as delicious, and incorporated lots of fruits and vegetables for added nutritional value. The carrots and green beans can easily be replaced with other favorites like broccoli, squash, pineapple, mango, baby corn… the options are endless!
Feedback from the Test Kitchen: Some people thought this recipe was great, while others felt it needed salt. The differences in palates span the continuum at The Sargent Choice Test Kitchen, however the addition of soy sauce and rice vinegar at the end were helpful in allowing each person to customize the flavor of their dish. Do be sure to do all the prep first: cutting the vegetables and measuring the liquids. The cooking portion is systematic and rather quick. Consider adding a protein such as tofu for a delicious, balanced meal.
Sargent Choice Thai Green Curry with Brown Rice
Recipe modified from Cookie + Kate
Yield: 4 servings
|Nutrition information||Per serving|
|Saturated Fat||4.5 g|
1 cup brown basmati rice, rinsed
2 teaspoons olive oil
1 small white onion, diced
1 tablespoon finely chopped fresh ginger (~1-inch nub peeled)
2 cloves garlic, finely chopped
3 cups fresh green beans
3 carrots, peeled and sliced on the diagonal into ¼-inch wide rounds, about 1 cup
2 tablespoons Thai green curry paste
1 14-ounce can light coconut milk
½ cup water
1 ½ teaspoons light brown sugar
1 ½ teaspoons reduced sodium soy sauce
1 ½ teaspoons rice vinegar or lime juice
2 cups packed baby spinach, roughly chopped
Optional: Chopped cilantro for garnish. Red pepper flakes for heat.
- Cook the rice according to package directions. Cover and let rest until ready to serve.
- Warm a large skillet with deep sides over medium heat. Once it’s hot, add the olive oil. Cook the onion, ginger, and garlic for about 5 minutes, stirring often. Add the green beans and carrots and cook for 3 more minutes, stirring occasionally.
- Add curry paste and cook, stirring often, for 2 minutes.
- Pour the coconut milk into the pan, along with ½ cup water and 1 ½ teaspoons sugar. Bring the mixture to a simmer. Reduce heat as necessary to maintain a gentle simmer and cook until the carrots and green beans are tender and cooked through, about 5 to 10 minutes.
- Once the vegetables are done cooking, stir the spinach into the mixture and cook until the spinach has wilted, about 30 seconds. Remove the curry from heat and season with rice vinegar and soy sauce. Add red pepper flakes if using to taste.
- Divide rice and curry into bowls and garnish with chopped cilantro if using.