“This Thai favourite is packed full of flavour,” says fitness chef Graeme Tomlinson. ”
Unfortunately, restaurant versions are usually full of calories, too. But by reducing the sesame oil from 20ml to 5ml and the peanuts from 30g to 10g, you can still enjoy the classic textures and taste of pad Thai while saving 238 calories.”
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Nutrition Facts
Chicken pad Thai
Amount Per Serving
Calories 602
Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 4g25%
Trans Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 260mg87%
Sodium 1686mg73%
Potassium 1090mg31%
Carbohydrates 62g21%
Fiber 4g17%
Sugar 11g12%
Protein 46g92%
Vitamin A 969IU19%
Vitamin C 82mg99%
Calcium 92mg9%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
Chicken pad Thai
Light, fresh and packed with veg.
Servings: 1
Calories: 602kcal
Equipment
- Medium saucepan
- medium frying pan
Ingredients
- 50 g fresh rice noodles
- 5 ml olive oil
- 5 g brown sugar
- 150 g skinless chicken breast cut into 4cm pieces
- 1 tsp garlic powder
- 50 g fresh bean sprouts
- 2 spring onions finely sliced
- ½ lime juice plus a wedge to serve
- 10 ml light soy sauce
- 10 ml fish sauce
- 1 red chilli deseeded and finely chopped
- 1 medium egg
- 10 g unsalted peanuts crushed
- small handful of freshly chopped coriander
- black pepper
Method
- Half-fill a medium saucepan with water and bring to the boil. Add the noodles and simmer for four to six minutes until tender. Drain and set aside.
- While the noodles are cooking, put a medium frying pan over a medium heat, then add the oil, brown sugar, chicken and garlic powder. Cook for five minutes.
- Reduce the heat, then add the bean sprouts, spring onions, lime juice, soy sauce, fish sauce and red chilli, then season with pepper and cook for a further five minutes.
- Crack in the egg and stir thoroughly for three to four minutes.
- Plate up the noodles, followed by the chicken mixture, garnishing with the crushed peanuts, lime wedge and chopped coriander.
Nutrition
Calories: 602kcal | Carbohydrates: 62g | Protein: 46g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 260mg | Sodium: 1686mg | Potassium: 1090mg | Fiber: 4g | Sugar: 11g | Vitamin A: 969IU | Vitamin C: 82mg | Calcium: 92mg | Iron: 4mg
The Fitness Chef: Still Tasty by Graeme Tomlinson, photography by Hannah Pemberton, is published by Ebury Press.
THE FITNESS CHEF: Still Tasty: Reduced-calorie versions of 100 absolute favourite meals
- Amazon Kindle Edition
- Tomlinson, Graeme (Author)
- English (Publication Language)
Last update on 2024-04-18 / Affiliate links / Images from Amazon Product Advertising API
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