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Tongan-Style Coconut Chicken and Sweet Potato Stew with Rice: Original vs Lighter

Compare the original Tongan-Style Coconut Chicken and Sweet Potato Stew with Rice (45 health score, 775 kcal) with our lighter version (45 health score). See exactly what changed.

Tonga Cuisine

Tongan-Style Coconut Chicken and Sweet Potato Stew with Rice

Original: 45 → Lighter: 45 +0 points

🔴 Original Version

Health Score45

Calories775 kcal

Protein31.2g

🟢 Lighter Version

Health Score45

Calories650 kcal

Protein25.7g

🔄 What Changed — Ingredient Swaps

Ingredient	Original	Lighter	kcal Impact
▼ Chicken thighs	780g	650g	-287 kcal
▼ Coconut milk (canned)	280g	200g	-158 kcal
▼ Cooked rice	820g	700g	-156 kcal
▲ Sweet potato	750g	900g	+129 kcal
▼ Canola oil	18g	10g	-71 kcal
▲ Onion	260g	320g	+24 kcal
▲ Tap water	650g	950g	+0 kcal
▼ Salt	10g	9g	+0 kcal
Net Change			-519 kcal

📊 Macro Comparison

■ Original ■ Lighter

Calories

775 kcal

650 kcal

Protein

31g

26g

Fat

38g

28g

Sat Fat

16g

12g

Carbs

77g

73g

Fiber

Sodium

906mg

795mg

Potassium

999mg

972mg

🎯 Clinical Badges (Lighter Version)

💪 High Protein 🌾 High Fiber 🔥 Under 500 kcal 🫒 Mediterranean Aligned ❤️ Heart Healthy 💉 Diabetic Friendly 🧂 Low Sodium 🍌 Potassium Rich

View Full Original Recipe → View Full Lighter Recipe →