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15-Minute Chicken Pad Thai

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 413
Protein 40g
Fat 10g
Carbs 42g
Total Time 20 minutes

Satisfy that craving for Asian cuisine all week long with this easy 15-minute chicken Pad Thai.  I get it – we want the flavor and the heartiness without the bloat.  Here are my hacks to making this dish more calorie conscious and nutritious:

  1. Use less brown rice noodles and more vegetables like (red) cabbage and carrots.  Even though the brown rice noodles are a complex carbohydrate, you can reduce the amount of carbohydrates in the dish by supplementing with more vegetables.  They give more volume to the Pad Thai and make it much heartier without adding a significant amount of carbohydrates.
  2. Use water instead of more soy sauce in the sauce.  Add a tablespoon or two of water helps make more sauce while also making sure the sauce is not too salty or too sour because of the rice vinegar (or tamarind paste if that is used).
  3. Use a nonstick skillet to sear the chicken – the nonstick surface prevents the chicken from sticking AND eliminates the need for several more tablespoons of oil, which can quickly add up.
  4. Use olive oil to cook the recipe and, if desired, use a teaspoon of peanut oil or sesame oil to add flavor at the end.
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15-Minute Chicken Pad Thai

Ingredients

Chicken Pad Thai

Ingredients for 4 hearty servings

  • Sauce
    • 3 tablespoons low sodium soy (or liquid aminos)
    • 2 tablespoons fish sauce
    • 3 tablespoons rice vinegar
    • 2 tablespoons water
    • 3 tablespoons coconut sugar
    • 1 teaspoon arrowroot (or cornstarch)
    • red pepper flakes (optional)
  • spray olive oil
  • 1 1/4 lb chicken breast, cut into 1-inch chunks
    • Substitutes: extra firm tofu; tempeh; top round beef; shrimp
  • 1 1/2 tablespoon olive oil
  • 3 garlic cloves (or 1 tablespoon garlic minced)
  • 1/3 cup diced red onion (or yellow or white)
  • 2 eggs, lightly beaten
  • 3 cups finely shredded cabbage (red or green)
  • 150g shredded carrots
  • 4oz cooked brown rice noodles (or Shirataki or low-carb Miracle Noodles)
  • Garnish
    • lime
    • cilantro
    • red pepper
    • green onion
    • crushed roasted peanuts
Steps
  1. Cook noodles according to the instructions given on the package.
  2. Mix together the ingredients for the sauce.  Set aside.
  3. Set a nonstick skillet on medium heat. Once hot, spray with olive oil, then toss in the chicken breast.  Cook for 6 to 8 minutes, or until the chicken is cooked through and the outside is lightly seared/browned.  Set aside.
  4. Place the same skillet back on the heat, and reduce to medium heat. Add olive oil, garlic and red onion.  Flavor the oil for 2 to 3 minutes, then add the eggs.  Chop up the eggs while they cook in the skillet.
  5. Add the cabbage and carrots, and cook until the cabbage begins to lightly wilt, then add the cooked brown rice noodles. Fold everything together, then make a hole in the skillet.  Pour the sauce in the hole, and as soon as it begins to simmer, mix and fold the noodles and veggies in the sauce.
  6. Add the cooked chicken breast, garnish and enjoy!

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Calories
413
Protein
40g
Fat
10g
Carbs
42g
Sodium
Fiber
1g
Sugar
18g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.