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
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)
-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!)