Prep time: 10 minutes Cook time: 38 minutes
Makes 4 servings

Thai curried chicken always explodes with flavour, but whole coconut milk can turn it into a kilojoule bomb. You'll forget you used the light stuff in this dish when your tongue starts tingling from the curry, ginger and basil.

What You Need
1 c Jasmine or Basmati rice
1 1/2 c low-sodium chicken broth
450g boneless, skinless chicken thighs, cut into bite-size pieces
1 small onion, thickly sliced, then halved
1 med red bell pepper, cut into strips
2 tsp garlic, minced
2 tsp fresh ginger, minced
1/2 tsp salt
2/3 c canned light coconut milk
1 Tbsp red curry paste
1 Tbsp chopped fresh basil, preferably Thai

Method
Combine rice and broth in a microwavable bowl. Cover tightly with microwave-safe plastic wrap and cook on high for 5 minutes. Reduce to 50 percent power and cook for 18 to 20 minutes or until tender. Set aside. Generously coat a microwavable dish with cooking spray. Mix in chicken, onion, pepper, garlic, ginger, and salt. Cover tightly and microwave on high for 3 to 5 minutes or until vegetables are soft. In a cup, mix coconut milk and curry paste. Pour over chicken and cook uncovered on high for 8 minutes or until chicken is no longer pink. Serve with rice garnished with basil.

Per serving: 1184 kilojoules, 8g fat (3.5 g saturated), 520mg sodium, 24g carbohydrates, 1g fibre, 26g protein.