Pad Thai Lower Fat Version Recipes

PAD THAI

Steps:

• Soak rice noodles in cold water 30 to 50 minutes, or until soft. Drain, and set aside.
• Heat butter in a wok or large heavy skillet. Saute chicken until browned. Remove, and set aside. Heat oil in wok over medium-high heat. Crack eggs into hot oil, and cook until firm. Stir in chicken, and cook for 5 minutes. Add softened noodles, and vinegar, fish sauce, sugar and red pepper. Adjust seasonings to taste. Mix while cooking, until noodles are tender. Add bean sprouts, and mix for 3 minutes.

SHRIMP PAD THAI

Steps:

• Cook the rice noodles according to package instructions. They should be soft but not mushy. Drain and rinse under cool water.
• In a small bowl, whisk together the sauce ingredients: fish sauce, rice vinegar, soy sauce, water, 1 tablespoon honey, and 1 teaspoon chili garlic sauce. If you prefer a sweeter pad thai, add additional honey (or even a little brown sugar). For spicier, add additional chili paste.
• Heat the oil in a large non-stick skillet or wok over medium-high heat. Add the shrimp and saute just until the shrimp begins to turn pink, about 2 minutes. Add the garlic and noodles. Stir continuously to coat the noodles and shrimp with the garlic, then push the ingredients in the skillet over to one side of the pan.
• Crack the eggs into the empty side of the skillet. Break apart the yolk with the spatula and let cook for 30 seconds, until just beginning to set. Stir the egg in with the noodles. Stir in the sauce.
• Add the bean sprouts, carrots, and chopped green onions and let cook until the bean sprouts are crisp-tender, about 1 minute. Sprinkle on the peanuts and cilantro. Serve immediately with lime wedges.

SHRIMP PAD THAI ON THE LIGHTER SIDE

Steps:

• Follow the package instructions to cook the dry rice noodles. The rice noodles should be soft (but still chewy and not mushy) after boiling.
• Rinse the boiled noodles with cold running water.
• Mix all the seasoning ingredients in a small bowl until well combined, set aside.
• Heat up a large skillet on high heat and add the oil. As soon as the oil is hot, add the garlic to the skillet and start stirring until you smell the aroma of the garlic. Add the shrimp and the tofu and continue stirring.
• As soon as the shrimp changes color, add the noodles and stir-continuously, about 30 seconds.
• Use the spatula to push the noodles to one side of the skillet, and crack the eggs on the empty side of the skillet. Use the spatula to break the egg yolk and let cook for about 30 seconds.
• Combine the egg and the noodles, and add the seasoning sauce. Stir to combine well with the noodles.
• Next, add the bean sprouts and chives and continue stirring.
• As soon as the bean sprouts are cooked, stir-in the crushed peanut.
• Turn off the heat and serve the Pad Thai immediately with the lime wedges.

HEALTHY VEGAN PEANUT SAUCE

Steps:

• Add all ingredients to a blender jar, starting with only half the amount of water. Blend to create a smooth consistency, adding more of the water if needed.
• Try some of the peanut butter sauce and adjust with more cayenne, soy sauce or lime juice as needed.
• Serve as a thick dip for raw veggies or crackers (topped with crushed peanuts) or thin it out more to pour over Pad Thai salad, Buddha bowls, Asian noodles and tofu dishes.
• This Thai peanut butter sauce should be stored in an airtight container in the fridge where it keeps well for up to a week. It can also be frozen and thawed at your convenience.

PAD THAI - LOWER FAT VERSION

Steps:

• Place noodles in a large bowl.
• Cover completely with boiling water, soak, stirring occasionally, until noodles are just tender, about 15 minutes.
• Drain well and set aside.
• Whisk egg in a small bowl, then stir in sugar, fish or oyster sauce, ketchup, Worcestershire, chili-garlic sauce and chili flakes.
• Set aside.
• Boil broth over high heat, uncovered and stirring occasionally, until liquid is reduced by half, about 6 minutes.
• Pour reduced chicken broth into a large, non-stick skillet, add garlic, chicken and shrimp.
• Stir frequently until shrimp start to turn pink and chicken starts to turn white.
• Stir in egg mixture, then add drained noodles.
• Stir to evenly coat.
• If noodles begin to stick, reduce heat to medium.
• Add green onions, peppers, coriander, mint and bean sprouts.
• Continue stirring until noodles are heated through, from 1 to 2 minutes.
• Add chopped peanuts if you want, but they will increase fat content for this lowfat recipe.
• Spoon into bowls and serve with lime.
• Note: You can substitute frozen pre-cooked shrimp for the fresh.

COCONUT PAD THAI

Steps:

• For almond-chile sauce:
• Combine all ingredients except water in blender or processor. Puree until smooth. Thin with water by tablespoonfuls, as desired. Season sauce to taste with salt and pepper.
• For tamarind vinaigrette:
• Combine tamarind and enough hot water to cover in medium bowl. Let stand until pulp softens, breaking apart occasionally with fork, about 1 hour. Using slotted spoon, transfer tamarind pulp to sieve set over bowl. Press pulp through sieve, leaving seeds behind. Measure 6 tablespoons pulp into medium bowl (discard remaining pulp). Whisk in remaining 4 ingredients. Season with salt and pepper.
• For pad thai:
• Combine cabbage, cilantro, and lime juice in small bowl; toss to coat. Sprinkle with salt and let stand 30 minutes.
• Using small heavy knife, pry large pieces of soft coconut meat out of shells. Slice coconut very thinly into 2- to 3-inch-long strips.
• Combine carrots, red bell pepper, bean sprouts, cucumber, and basil in large bowl. Toss with just enough almond-chile sauce to coat lightly.
• Arrange 1/4 of cabbage mixture on each of 4 plates. Top with coconut and mixed vegetables. Drizzle tamarind vinaigrette and more almond-chile sauce over, if desired. Garnish with cilantro sprigs.
• *Available at natural foods stores. **Tamarind is a legume with large brown seedpods. The pulp is used in Indian, Thai, Caribbean, and Latin American cooking. The pulp is sold in block form and is available at Indian markets.