Our version swaps out some of the heavier ingredients for lighter alternatives, without sacrificing an ounce of flavor. Brown rice noodles provide a fiber boost, while a rainbow of fresh veggies adds color, crunch, and a host of vitamins. Whether you’re a Pad Thai aficionado looking to lighten things up or a health-conscious foodie eager to explore Thai flavors, this recipe is sure to become a new favorite in your culinary repertoire.
Recipe at a Glance
- Prep Time: 20 minutes
- Cook Time: 12 minutes
- Total Time: 32 minutes
- Difficulty: Easy
- Servings: 2
Key Nutritional Highlights: High in fiber, protein-packed, and loaded with vitamins from fresh vegetables. Each serving contains just 561 calories, making it a lighter alternative to traditional Pad Thai without skimping on satisfaction.
Ingredients
Noodles and Protein:
- 100g brown rice flat noodles
- 2 skinless chicken thigh fillets, chopped
Vegetables:
- 1 onion (160g), roughly chopped
- 1 red pepper, deseeded and cut into thin slices
- 1 small carrot (60g), peeled into thick ribbons using a vegetable peeler
- 100g bean sprouts
Aromatics and Seasonings:
- 3 garlic cloves, sliced
- 1 red chili, deseeded and thinly sliced
- 1 tbsp finely grated ginger
- 15g roasted unsalted peanuts
- 2 tbsp lime juice, plus 1 tsp zest
- 1 tbsp low-sodium soy sauce
- 15g chopped cilantro
- Handful of chopped basil
Cooking Oil:
- 1 tbsp rapeseed oil (canola oil is a good substitute)
Step-by-Step Instructions
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Prepare the Noodles
Place the brown rice noodles in a bowl and soak according to package instructions until they’re tender but still firm. You’re aiming for al dente here – we don’t want mushy noodles! Once ready, drain and set aside.
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Cook the Chicken
Heat the rapeseed oil in a wok or large skillet over medium-high heat. Add the chopped chicken thighs and stir-fry for about 5 minutes until they’re cooked through. Transfer the chicken to a bowl, leaving the flavorful oil in the wok.
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Stir-Fry the Vegetables
In the same wok, stir-fry the onion, red pepper, and carrot ribbons for 5 minutes until they start to soften. Add the garlic, chili, and ginger, and cook for a few more minutes until fragrant. The kitchen should be smelling amazing at this point!
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Bring It All Together
Crank up the heat to high and toss in the bean sprouts. Add the peanuts, lime juice and zest, and soy sauce, giving everything a good stir. Return the chicken to the pan along with the drained noodles and fresh herbs. Gently toss all the ingredients together until everything is heated through and well combined.
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Serve and Enjoy
Divide the Pad Thai between two plates, garnish with extra peanuts and herbs if desired, and serve immediately. This dish is best enjoyed hot off the wok when all the flavors and textures are at their peak!
Nutritional Information
Per serving:
- Calories: 561 kcal
- Fat: 21g (Saturates: 4g)
- Carbohydrates: 55g (Sugars: 13g)
- Fiber: 9g
- Protein: 33g
- Salt: 1.4g
This Healthy Pad Thai is not only delicious but also nutritionally balanced. The brown rice noodles provide complex carbohydrates and fiber, while the chicken offers lean protein. The abundance of vegetables contributes essential vitamins, minerals, and additional fiber, making this a well-rounded meal that will keep you satisfied without weighing you down.
Chef’s Tips and Tricks
- Perfect Noodle Texture: The key to great Pad Thai is in the noodles. Don’t oversoak them – they should be pliable but still slightly firm when you add them to the wok. They’ll continue to soften as they stir-fry with the other ingredients.
- Mise en Place: Have all your ingredients prepped and ready before you start cooking. Pad Thai comes together quickly, and you don’t want to be scrambling to chop vegetables while your noodles overcook.
- Balancing Flavors: The magic of Pad Thai lies in its balance of sweet, sour, salty, and umami flavors. Taste as you go, and don’t be afraid to adjust the lime juice or soy sauce to suit your palate.
- Wok Hei: To achieve that authentic “wok hei” or breath of the wok flavor, make sure your wok is screaming hot before adding ingredients, especially when you’re stir-frying the vegetables and combining all elements at the end.
- Protein Options: While we use chicken in this recipe, feel free to substitute with shrimp, tofu, or even thinly sliced beef for variety.
