Chicken & turkey· GF · DF · NUTS

Mild Peanut Chicken

Name: Mild Peanut Chicken
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: Thai
Ingredients: 600g chicken thigh fillets, 2cm pieces; 1 × 400ml tin light coconut milk; 220g green beans, 3cm lengths; 200g carrot, sliced; 40g smooth peanut butter; 40g spring onions, sliced; 20ml tamari or soy sauce; 10ml maple syrup; 20g basil and coriander; 10ml rapeseed oil; 100ml water; 15g (1 stem) lemongrass; 20g fresh ginger; 2 cloves garlic, crushed; 6g ground coriander, cumin, turmeric

A creamy, gently spiced peanut and coconut chicken with green beans and carrot: all the richness of a panang, none of the heat.

makes 21 blocks, about 38p each

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BatchJoy

batchjoy.com/recipes/mild-peanut-chicken/

Illustration of a bowl of Mild Peanut Chicken

Time: 45 min20 min prep · 25 min cook
Makes: 21 blocks
Cost per blockPer block: 38p
Calories per blockCalories: 79 kcal
Fibre per blockFibre: 0.9g

You’ll need

Batch size

blocks

600gchicken thigh fillets, 2cm pieces
1 × 400ml tinlight coconut milk
220ggreen beans, 3cm lengths
200gcarrot, sliced
40gsmooth peanut butter
40gspring onions, sliced
20mltamari or soy sauce
10mlmaple syrup
20gbasil and coriander
10mlrapeseed oil
100mlwater

For the paste

15g (1 stem)lemongrass
20gfresh ginger
2 clovesgarlic, crushed
6gground coriander, cumin, turmeric

or 2 tbsp (about 30g) mild yellow curry paste; most contain some chilli, so check the label

Allergens: Peanuts, Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Jasmine rice · Rice noodles with beansprouts · Steamed pak choi

Method

Step 1: Blitz the lemongrass, ginger, garlic, half the spring onions and the spices with a splash of water to a paste.
Step 2: Fry the paste in the oil for 2 minutes until fragrant.
Step 3: Add the chicken and coat it for 3 minutes, then the coconut milk, water, peanut butter, tamari and maple syrup. Simmer gently for 15 minutes.
Step 4: Add the carrot and green beans and simmer 6 minutes until just tender.
Step 5: Off the heat, stir in the rest of the spring onions and the torn herbs. Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	79	6.7g	3.6g	4.3g	0.9g	0.23g
Per 3 blocks	237	20.1g	10.8g	12.9g	2.7g	0.69g

Cook’s notes

There's less peanut butter than in most recipes, to keep the fat friendly to reflux.
Breast works too; cook it 3 minutes less.
Thai basil gives a more authentic flavour.

Serve it

Jasmine rice · Rice noodles with beansprouts · Steamed pak choi.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 237 kcal and 20.1g protein before rice, bread or potatoes.

Mild Peanut Chicken questions

Can I use crunchy peanut butter?

Crunchy works and adds a little texture. Smooth melts more evenly into the coconut milk and gives a silkier sauce.

What if I can't find fresh lemongrass?

Frozen lemongrass or lemongrass paste from a jar or tube both work. Check paste labels, as some contain garlic, onion or chilli.

Can I use firm tofu instead of chicken?

Firm tofu, pressed and cut into 2cm cubes, works well. Add it with the carrot and green beans so it only simmers for 6 minutes, and stir gently so it holds together.