Pad Thai – Lower Fat Version
A quick, lower-fat alternative to the classic Thai Pad Thai, this dish from Chatelaine magazine retains all the flavor without the extra calories and fat. By eliminating oil, adding more vegetables, and skipping the usual peanuts, this recipe provides a satisfying meal that cuts down on fat content. Ideal for those who love Thai cuisine but want to keep it light and healthy!
Ingredients & Nutritional Information
| Ingredient | Quantity | Nutritional Information (per serving) |
|---|---|---|
| Chicken broth | 1 cup | 283.7 calories |
| Water | 1/2 cup | 2.9g fat |
| Egg | 3 large | 0.7g saturated fat |
| Sugar | 1 tablespoon | 103.8mg cholesterol |
| Oyster sauce | 2 tablespoons | 589.9mg sodium |
| Ketchup | 2 tablespoons | 44.4g carbohydrates |
| Worcestershire sauce | 2 tablespoons | 2.5g fiber |
| Garlic cloves | 1 clove, minced | 9.2g sugar |
| Green onions | 1-2, chopped | 18.8g protein |
| Fresh coriander (cilantro) | 1/2 cup, chopped | |
| Mint leaf | 6 leaves, chopped | |
| Boneless skinless chicken breast | 4 oz (approx. 2) | |
| Shrimp | 4 oz (peeled) | |
| Bean sprouts | 2 cups | |
| Peanuts (optional) | 1 tablespoon, chopped | (Adds fat content) |
Servings: 6
Calories per Serving: 283.7 kcal
Fat: 2.9g
Saturated Fat: 0.7g
Cholesterol: 103.8mg
Sodium: 589.9mg
Carbohydrates: 44.4g
Fiber: 2.5g
Sugar: 9.2g
Protein: 18.8g
Instructions
| Step | Instruction |
|---|---|
| 1 | Place noodles in a large bowl. |
| 2 | Cover the noodles completely with boiling water and allow them to soak, stirring occasionally, until they are just tender (about 15 minutes). Drain well and set aside. |
| 3 | In a small bowl, whisk the eggs together, then stir in the sugar, oyster sauce, ketchup, Worcestershire sauce, chili-garlic sauce, and chili flakes. Set this mixture aside. |
| 4 | In a separate pan, boil the chicken broth over high heat, stirring occasionally. Reduce the liquid by half (approximately 6 minutes). |
| 5 | Pour the reduced chicken broth into a large non-stick skillet. Add minced garlic, chicken breast pieces, and shrimp. Stir frequently until the shrimp begin to turn pink and the chicken starts to turn white. |
| 6 | Stir in the egg mixture, followed by the drained noodles. Stir thoroughly to coat the noodles evenly. If the noodles start to stick, reduce the heat to medium. |
| 7 | Add the chopped green onions, bell peppers, fresh coriander (cilantro), mint, and bean sprouts. Stir continuously until the noodles are heated through, about 1-2 minutes. |
| 8 | For an extra crunch and flavor, you may sprinkle some chopped peanuts over the dish. However, keep in mind that adding peanuts will increase the fat content of this low-fat recipe. |
| 9 | Serve the dish into individual bowls and garnish with lime wedges. Enjoy your delicious, healthier Pad Thai! |
| 10 | Note: You can substitute frozen pre-cooked shrimp for fresh shrimp to save time. Just adjust cooking time accordingly, as pre-cooked shrimp will only need a quick warm-up in the pan. |
This version of Pad Thai not only keeps the vibrant Thai flavors intact but also significantly reduces the fat content, making it an excellent choice for a lighter meal that doesn’t compromise on taste. The dish is packed with lean protein from chicken and shrimp, fresh vegetables like bean sprouts and green onions, and fragrant herbs such as coriander and mint, creating a refreshing, well-balanced plate. It is a delightful, colorful dish perfect for weeknight dinners or when you crave a touch of Thai at home. You’ll love how fast and easy it is to prepare, making it ideal for busy schedules.
Optional Additions:
- Peanuts: Though optional, they add a rich, nutty flavor and some crunch but will increase the fat content.
- Lime wedges: Fresh lime juice squeezed over the top just before eating enhances the dish with a zesty brightness.
Enjoy this flavorful Pad Thai guilt-free, and be sure to experiment with different vegetables or protein sources like tofu or beef for variety.
