1/1 Photo of Pad Thai - Lower Fat Version
I got this from Chatelaine, a Canadian magazine. This is a lower fat version, but not low on taste! This is really yummy and the fat content is cut by omitting oil, adding lots of vegetables and cutting out fat laden peanuts.
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- 1 (10 ounce) can undiluted chicken broth, can use low sodium
- 1/2 lb rice noodles (about 1/2 pkg)
- 3 cups boiled water, for noodles
- 1 egg
- 2 tablespoons sugar
- 2 tablespoons fish or 2 tablespoons oyster sauce
- 2 tablespoons ketchup
- 1 tablespoon Worcestershire sauce
- 1 -2 teaspoon chili-garlic sauce (or to taste)
- 1/2 teaspoon hot red chili pepper flakes (optional)
- 6 garlic cloves (I use minced garlic)
- 4 green onions, thinly sliced
- 2 red peppers (cored and seeded, sliced in thin strips) or 2 orange peppers (cored and seeded, sliced in thin strips)
- 1 cup coarsely chopped fresh coriander
- 1/2 cup coarsely chopped mint leaf (optional)
- 2 boneless skinless chicken breasts, sliced in strips
- 1/2 lb peeled and deveined uncooked shrimp, fresh
- 2 cups bean sprouts
- 1/4 cup chopped peanuts (optional)
- 1Place noodles in a large bowl.
- 2Cover completely with boiling water, soak, stirring occasionally, until noodles are just tender, about 15 minutes.
- 3Drain well and set aside.
- 4Whisk egg in a small bowl, then stir in sugar, fish or oyster sauce, ketchup, Worcestershire, chili-garlic sauce and chili flakes.
- 5Set aside.
- 6Boil broth over high heat, uncovered and stirring occasionally, until liquid is reduced by half, about 6 minutes.
- 7Pour reduced chicken broth into a large, non-stick skillet, add garlic, chicken and shrimp.
- 8Stir frequently until shrimp start to turn pink and chicken starts to turn white.
- 9Stir in egg mixture, then add drained noodles.
- 10Stir to evenly coat.
- 11If noodles begin to stick, reduce heat to medium.
- 12Add green onions, peppers, coriander, mint and bean sprouts.
- 13Continue stirring until noodles are heated through, from 1 to 2 minutes.
- 14Add chopped peanuts if you want, but they will increase fat content for this lowfat recipe.
- 15Spoon into bowls and serve with lime.
- 16Note: You can substitute frozen pre-cooked shrimp for the fresh.
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Nutritional Facts for Pad Thai - Lower Fat Version
Serving Size: 1 (404 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 283.7
- Calories from Fat 26
- Total Fat 2.9 g
- Saturated Fat 0.7 g
- Cholesterol 103.8 mg
- Sodium 589.8 mg
- Total Carbohydrate 44.3 g
- Dietary Fiber 2.4 g
- Sugars 9.1 g
- Protein 18.8 g
The following items or measurements are not included: