Recipes · Thai · Soups and Broths
Tom Kha Gai
One serving has 440 kcal and 33 g protein, and at least a fifth of a woman's daily need of niacin (110%), pyridoxine (88%), selenium (85%), copper (70%), phosphorus (62%) and riboflavin (55%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (582 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: celery, fish, poultry
Ingredients
- 120 g Chicken breast
- 100 g Coconut milk
- 150 g Chicken broth
- 10 g Galangal or ginger
- 10 g Lemongrass
- 60 g Mushrooms
- 8 g Fish sauce
- 15 g Lime juice
- 3 g Sugar
- 3 g Red chilies
- 3 g Cilantro
- 100 g Water
Method
- Simmer the coconut milk and broth with sliced galangal and bruised lemongrass for 5 minutes.
- Add the sliced chicken and the mushrooms and simmer gently until cooked.
- Season off the heat with fish sauce, lime juice and sugar.
- Serve with cilantro and sliced chili.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 440 kcal | 21% |
| Carbohydrates | 17.9 g | |
| Water | 498 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 32.9 g | 69% |
| Tryptophan | 0.34 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.6 g | |
| Methionine | 0.7 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.98 g | |
| Valine | 1.4 g | |
| Histidine | 1 g | |
| Fat | 27.6 g | |
| Monounsaturated | 1.9 g | |
| Polyunsaturated | 0.92 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.79 g | |
| Saturated | 21.9 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 90.6 mg | |
| Calcium | 50.1 mg | 5% |
| Copper | 0.63 mg | 70% |
| Iron | 3.4 mg | 19% |
| Magnesium | 106 mg | 34% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 436 mg | 62% |
| Potassium | 1,093 mg | 23% |
| Selenium | 46.5 µg | 85% |
| Sodium | 1,265 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.6 mg | 55% |
| Niacin (vitamin B3) | 15.4 mg | 110% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 37% |
| Pyridoxine (vitamin B6) | 1.1 mg | 88% |
| Folate (vitamin B9) | 64.5 µg | 16% |
| Cobalamin (vitamin B12) | 0.34 µg | 14% |
| Choline | 124 mg | 29% |
| Vitamin A | 23 µg | 3% |
| Vitamin C | 14.5 mg | 19% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 9.9 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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