Recipes · Thai · Main Courses
Panang Curry (Phanaeng)
One serving has 734 kcal and 40 g protein, and at least a fifth of a woman's daily need of manganese (128%), niacin (92%), pyridoxine (82%), phosphorus (78%), copper (76%) and selenium (70%). Ready in 45 minutes.
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- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (405 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: fish, gluten, peanut, poultry, shellfish
Ingredients
- 150 g Chicken thighs, boneless, skinless, raw
- 150 g Coconut milk, canned
- 20 g Coconut cream
- 15 g Peanuts, roasted
- 8 g Chilies, dried red
- 8 g Garlic, raw
- 15 g Shallots, raw
- 5 g Lemongrass, raw
- 5 g Ginger, fresh
- 5 g Oyster sauce
- 8 g Fish sauce
- 10 g Sugar, brown
- 1 g Lemon zest
- 5 g Basil, fresh
Method
- Soak the dried chilies in hot water until soft, then pound with the garlic, shallot, lemongrass, galangal (ginger) and oyster sauce (standing in for shrimp paste) into a smooth curry paste.
- Grind the roasted peanuts to a coarse powder.
- Fry the curry paste in a splash of the coconut cream over medium heat for 3-4 minutes until fragrant and the oil starts to separate.
- Add the chicken and cook, stirring, 3-4 minutes until it turns opaque outside.
- Pour in the remaining coconut milk and cream, add the ground peanuts, kaffir lime leaf (lemon zest) and fish sauce, and simmer 12-15 minutes until the chicken is cooked through (74 °C/165 °F) and the sauce has thickened.
- Stir in the palm sugar and basil, and serve with steamed rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 734 kcal | 35% |
| Carbohydrates | 32.6 g | |
| Water | 275 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 39.5 g | 82% |
| Tryptophan | 0.43 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.1 g | |
| Lysine | 3.2 g | |
| Methionine | 0.98 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 53.2 g | |
| Monounsaturated | 7.9 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 37.4 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 141 mg | |
| Calcium | 99.6 mg | 10% |
| Copper | 0.68 mg | 76% |
| Iron | 8.4 mg | 47% |
| Magnesium | 172 mg | 55% |
| Manganese | 2.3 mg | 128% |
| Phosphorus | 546 mg | 78% |
| Potassium | 1,197 mg | 25% |
| Selenium | 38.5 µg | 70% |
| Sodium | 943 mg | |
| Zinc | 4.3 mg | 53% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 12.8 mg | 92% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 68.3 µg | 17% |
| Cobalamin (vitamin B12) | 0.97 µg | 40% |
| Choline | 117 mg | 27% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 10.9 mg | 15% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 34 µg | 38% |
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.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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