Low Fat Traditional Thai Mookata
Discover the irresistible charm of 'Low Fat Traditional Thai Mookata,' a lighter spin on Thailand's beloved communal dining experience. This recipe balances bold flavors with wholesome ingredients, featuring marinated chicken breast, succulent shrimp, firm tofu, and a vibrant medley of fresh vegetables like baby spinach, zucchini, and carrots. Cooked on a specialty Mookata grill—or a combination of grill pan and simmering broth—this dish delivers the signature smoky richness and savory depth without excess calories. A low-sodium broth enhanced with fish sauce and soy sauce keeps things heart-healthy, while optional chili garlic sauce adds a spicy kick for dipping. Perfect for sharing, this healthy and comforting Thai favorite pairs beautifully with lime wedges for a zesty finishing touch. Whether you're entertaining guests or enjoying an intimate meal, this low-fat Mookata promises flavor-packed bites with every serving.
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Recipe Information
Ingredients
- 300 grams Chicken breast, thinly sliced
- 200 grams Shrimp, peeled and deveined
- 150 grams Firm tofu, cubed
- 150 grams Baby spinach
- 100 grams Oyster mushrooms, sliced
- 1 medium Zucchini, thinly sliced
- 1 medium Carrot, thinly sliced
- 4 cups Low-sodium chicken or vegetable broth
- 2 tablespoons Fish sauce (low sodium)
- 1 tablespoon Soy sauce (low sodium)
- 2 cloves Garlic, minced
- 0.5 teaspoons Ground white pepper
- 4 pieces Lime wedges, for serving
- 4 tablespoons Chili garlic sauce (optional, for dipping)
Instructions
Prepare the marinade by mixing 1 tablespoon of low-sodium soy sauce, minced garlic, and ground white pepper. Toss the thinly sliced chicken breast in the marinade and let it sit for 20 minutes.
While the chicken marinates, slice and prepare the vegetables: thinly slice the zucchini and carrots, trim the oyster mushrooms, and wash the baby spinach.
Set up your Mookata grill or stovetop grill pan with a shallow area for broth. If you don’t have a Mookata grill, you can use a regular grill pan alongside a small pot of broth on the stove.
Heat the low-sodium chicken or vegetable broth in the shallow section of the Mookata grill or in a separate pot. Add fish sauce and an additional splash of soy sauce to enhance the flavor.
Preheat the grilling surface and lightly grease it with a high-heat oil spray if necessary. Begin grilling the marinated chicken slices, shrimp, and tofu cubes until fully cooked.
Simultaneously, cook the vegetables and tofu in the broth section to absorb flavor and soften. Skim and remove any impurities that float on the surface of the broth.
As ingredients finish cooking, transfer them to serving bowls. Encourage diners to mix and match grilled proteins and vegetables with broth-soaked ingredients for a balanced, flavorful bite.
Serve with lime wedges and optional chili garlic sauce for dipping or additional flavor.
Enjoy this low-fat, healthier version of Thai Mookata with friends or family!
Nutrition Facts
Calories |
1183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.2 g | 36% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 646 mg | 215% | |
| Sodium | 3831 mg | 167% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 14.0 g | ||
| Protein | 183.9 g | 368% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 1408 mg | 108% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 3222 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
