Pad Thai without the pounds

by Camille on February 7, 2011

I love Thai food. And while there are plenty of options on the menu that are fairly healthful, my favorite dish–of course–is Pad Thai, which can have more than 1,000 calories and more than 40 grams of fat per serving. Gulp.

However, I was recently thumbing through Tosca Reno’s latest book, Your Best Body Now, and found a wonderful recipe that’s significantly leaner and more nutrient-packed than your average takeout Pad Thai. I make it even leaner by swapping out the oil for cooking spray, using 2 egg whites instead of a whole egg, and going easy on the peanuts. If you’re a fan of Thai, this is one to try.

Tosca Reno’s Pad Thai
Ingredients
2 cups flat rice noodles or vermicelli
1/3 cup chili sauce
1/4 cup low-sodium soy sauce
1/4 cup lime juice
1/2 tablespoon water
1 teaspoon chili paste or hot pepper sauce
2 tablespoons olive oil or coconut oil
4 shallots sliced 1 green bell pepper, sliced
1 red bell pepper, sliced
6 cloves garlic, minced
6 ounces chicken breast, cubed
6 ounces large shrimp, cubed
1/2 cup medium tofu, cubed
2 cups bean sprouts
6 green onions, sliced
1/2 cup chopped fresh coriander
1 egg, lightly beaten
1/2 cup chopped toasted peanuts (optional)

Instructions
-In large bowl, soak noodles in warm water until flexible, about 15 minutes. Drain and set aside in a large bowl.
- Meanwhile, prepare sauce: combine chili sauce, soy sauce, lime juice, water and chili paste in a small bowl and stir until well combined.
- In a wok, heat 1 tablespoon olive or coconut oil over medium-high heat; add shallots and green and red peppers and cook until softened, about 4 minutes. Add garlic.
-Add remaining oil to wok; stir-fry chicken until white and shrimp until pink, about 2 minutes.
- Coat in sauce and bring to a boil; reduce heat to medium.
- Add tofu, bean sprouts, green onions, chopped coriander and noodles; stir-fry until noodles are tender, about 3 minutes.
- Stir in egg; cook, stirring, until sauce is thickened, about 1 minute. Serve.
- Garnish with peanuts if desired.

Makes 4 servings; each contains 476 calories, 32 g of protein, 46 g carbs, 7 g fiber; and 22 g fat (remember: you can lose more than half of that fat with the oil and egg swaps!)

-Camille

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{ 6 comments }

Lauren February 8, 2011 at 12:56 pm

This looks great, but I would recommend a few alternatives to white rice noodles, which are high in calories and have no nutritional value. Instead you could try:
Soba noodles: these little noodles are made of buckwheat, which is high in fiber and will keep you full longer
Tofu noodles: they look like white rice noodles, but are made of tofu and are only 40 calories per serving!
Brown Rice pasta: you can now buy brown rice fettucine, which is high in fiber and vitamins
Great suggestion about the egg whites though!
-Lauren

Camille February 8, 2011 at 1:23 pm

Great suggestions, Lauren! I love soba noodles–I’ll have to try that.

Lauren Slayton February 9, 2011 at 6:23 am

Another Lauren (above) who loves SG. The recipe and noodle suggestions are great. I too love thai, how about a remake of green curry? yum.

Camille February 9, 2011 at 9:34 am

Lauren, I *love* green curry; the spicier the better. I’m going to have to investigate how to make it healthier! Stay tuned…

Darci Smith February 16, 2011 at 11:57 am

Camille, how would you rate this recipe on the easy-to-make scale?

Camille February 16, 2011 at 12:54 pm

Darci,

It’s extremely easy, but a little time-consuming–I’d set aside a good 45 minutes to get through it.

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