Thai Basil Chicken (Pad Krapow) with Green Beans

One of Thailand's favourite street-food stir-fries: sliced chicken thighs with garlic, chilli, green beans and a big handful of basil in a savoury, slightly sweet sauce. Served with brown rice, 43g of protein a bowl.

Lunch

Serves 2

A white bowl of Thai basil chicken stir-fry with green beans, basil leaves, fresh red chilli and whole dried chillies

Ingredients

120g/4oz/⅔ cup brown rice, such as brown jasmine or basmati
350g/12oz skinless, boneless chicken thighs (or breast), trimmed of visible fat and thinly sliced
150g/5oz green beans (or yard-long beans), trimmed and cut into 3cm/1in lengths
3 cloves garlic (about 12g), finely chopped
1 shallot (about 40g/1½oz), thinly sliced
1 or 2 fresh red bird's eye chillies (about 5g), sliced, plus 2 to 4 whole dried red chillies, optional
25g/a loosely packed 1 cup Thai holy basil or Thai sweet basil leaves (Italian basil also works)
1 tbsp (15ml) rapeseed (canola) or groundnut (peanut) oil
For the sauce
1 tbsp (15ml) reduced-salt soy sauce
1 tbsp (18g) oyster sauce
1 tsp (5ml) fish sauce
1 tsp (4g) light brown sugar
2 tbsp (30ml) water, plus 2 tbsp (30ml) for the beans

Method

Rinse the rice and cook according to the packet, usually 25 to 30 minutes, until tender. Drain if needed and keep covered.
Meanwhile, mix the soy sauce, oyster sauce, fish sauce, sugar and 2 tbsp water in a cup. Have everything sliced and ready, because the stir-fry moves quickly.
Heat the oil in a wok or large frying pan over a high heat. Add the garlic, shallot, fresh chilli and dried chillies, if using, and stir-fry for 30 seconds, until fragrant but not browned.
Add the chicken and stir-fry for 4 minutes, until it is no longer pink on the outside. Add the green beans and 2 tbsp water and stir-fry for 3 to 4 minutes more, until the beans are tender-crisp and the chicken is cooked through, with no pink in the middle. If you have a thermometer, the thickest piece should reach 75C/167F.
Pour in the sauce and toss for 1 minute, until it coats everything. Take off the heat, add the basil and stir until just wilted.
Serve with the rice. Leftovers keep in the fridge for up to 2 days; reheat until piping hot. Cool any leftover rice within an hour, keep it in the fridge, eat it within 24 hours and reheat it only once until steaming hot.

Why it works

A bowl has about 43g of protein and 551 calories, including the brown rice. Most of the protein comes from the chicken, and most of the fat from the thighs and the cooking oil.

What pad krapow is. Pad krapow gai, stir-fried chicken with holy basil, is one of the most popular dishes in Thailand, sold at street stalls and cooked at home. It is often served over rice with a crispy fried egg. Holy basil has a peppery, clove-like flavour; Thai sweet basil or ordinary Italian basil are fine substitutes, though the taste is a little different.

Why add green beans. Long beans are a common addition in Thailand. They add crunch, fibre and volume, so a modest portion of rice is enough.

Heat and salt. Bird's eye chillies are very hot; start with one and add more to taste. Soy, oyster and fish sauce are all salty, which is why the recipe uses reduced-salt soy sauce and no added salt.

Not gluten-free, as oyster sauce and soy sauce usually contain wheat. Not tagged for blood sugar, because the rice brings about 55g of carbohydrate. For another quick chicken stir-fry, try the chicken and broccoli stir-fry with ginger, or for Thai flavours, the Thai green prawn curry.

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Dinner

chicken, peanut butter, coconut milk, tamari, garlic, ginger, turmeric, lime, honey, cucumber, red onion, rice vinegar, brown rice, coriander

Grilled chicken satay skewers with peanut sauce, a cucumber and red onion salad and lime wedges

minestrone-soup-cannellini-beans

Minestrone Soup with Cannellini Beans

Lunch

cannellini beans, onion, carrots, celery, garlic, courgette, tomatoes, tomato puree, wholewheat pasta, kale, parmesan, olive oil, stock

Bowl of minestrone soup with cannellini beans, small pasta, kale and vegetables, topped with grated Parmesan

baked-oats-apple-cinnamon

Baked Oats with Apple and Cinnamon

Breakfast

oats, apple, eggs, milk, walnuts, cinnamon, maple syrup, greek yogurt

Baked oats with sliced apple and walnuts in a ceramic baking dish, dusted with cinnamon and served with Greek yogurt

greek-yogurt-bark-berries-pistachios

Greek Yogurt Bark with Berries and Pistachios

Snack

greek yogurt, honey, blueberries, pistachios, dark chocolate

Pieces of frozen Greek yogurt bark topped with blueberries, raspberries, chopped pistachios and dark chocolate on a baking tray

sweet-potato-hash-eggs-kale

Sweet Potato Hash with Eggs and Kale

Breakfast

sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil

Sweet potato hash in a cast iron skillet with crispy sweet potato cubes, red pepper, kale and four fried eggs with runny yolks

lentil-mushroom-burgers

Lentil and Mushroom Burgers (Vegan)

Lunch

lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes

Homemade lentil and mushroom burger in a wholemeal bun with avocado, rocket and sliced tomato

trout-almonds-green-beans

Pan-Fried Trout with Almonds and Green Beans

Dinner

trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley

Pan-fried trout fillet with crispy skin topped with toasted flaked almonds, served with green beans, new potatoes and a lemon wedge

lamb-kofta-tzatziki-bulgur

Lamb Kofta with Tzatziki and Bulgur Salad

Dinner

lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil

Grilled lamb kofta on skewers with a bowl of tzatziki and a bulgur wheat salad with tomatoes, cucumber and parsley

baked-oysters-garlic-spinach

Baked Oysters with Garlic, Spinach and Parmesan

Dinner

oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes

Baked oysters on the half shell topped with spinach and golden Parmesan crumbs, served on rock salt with lemon wedges

kale-walnut-pesto-pasta

Wholewheat Pasta with Kale and Walnut Pesto

Dinner

wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes

Wholewheat spaghetti tossed in green kale and walnut pesto with halved cherry tomatoes and grated cheese in a bowl

miso-cod-pak-choi

Miso Cod with Pak Choi and Brown Rice

Dinner

cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice

Miso glazed cod fillet with caramelised top, garlic pak choi and brown rice, sprinkled with sesame seeds and spring onions

mushroom-barley-risotto

Mushroom and Pearl Barley Risotto with Spinach

Dinner

pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil

Creamy mushroom and pearl barley risotto with wilted spinach, thyme and grated cheese in a shallow bowl

butternut-squash-soup-ginger

Butternut Squash and Ginger Soup with White Beans

Lunch

butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon

Bowl of smooth orange butternut squash soup topped with toasted pumpkin seeds and a swirl of olive oil

seed-crackers-gluten-free

Seed Crackers (Gluten-Free, Vegan)

Snack

pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary

Thin golden seed crackers with pumpkin, sunflower and sesame seeds broken into shards on a board

low-sugar-granola-nuts-seeds

Low-Sugar Granola with Nuts and Seeds

Breakfast

oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon

Homemade low-sugar granola clusters with almonds, pumpkin seeds and sunflower seeds on a baking tray

chilli-garlic-edamame

Chilli Garlic Edamame

Snack

edamame, garlic, chilli flakes, sesame oil, tamari, lime

Bowl of chilli garlic edamame beans in their pods with sesame and lime

moroccan-chickpea-lentil-stew

Moroccan Chickpea and Lentil Stew with Spinach

Lunch

chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander

Moroccan chickpea and red lentil stew with spinach and carrots in a bowl, topped with coriander and lemon

chicken-burrito-bowl

Chicken Burrito Bowl with Black Beans and Avocado

Lunch

chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil

Chicken burrito bowl with brown rice, black beans, sliced chicken, peppers, tomatoes, avocado and lime

smoked-mackerel-kedgeree

Smoked Mackerel Kedgeree with Eggs and Spinach

Dinner

mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil

Smoked mackerel kedgeree with yellow spiced rice, halved soft-boiled eggs, spinach and lemon wedges in a pan

chicken-broccoli-stir-fry

15-Minute Chicken and Broccoli Stir-Fry with Ginger

Dinner

chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds

Chicken and tenderstem broccoli stir-fry with red pepper and noodles in a wok, topped with sesame seeds

protein-pancakes-cottage-cheese

Banana Oat Protein Pancakes with Cottage Cheese

Breakfast

oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon

Stack of banana oat protein pancakes topped with Greek yogurt and blueberries on a plate

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Dinner

prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice

Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl