Healthy pad Thai

• 份量: 2 servings
• 准备时间: 20 minutes
• 总时间: 32 minutes

配料

100g brown rice flat noodles

1 tbsp rapeseed oil

2 skinless chicken thigh fillets , chopped

1 onion (160g) , roughly chopped

1 red pepper , deseeded and cut into thin slices

1 small carrot (60g), peeled into thick ribbons using a veg peeler

3 garlic cloves , sliced

1 red chilli , deseeded and thinly sliced

1 tbsp finely grated ginger

100g beansprouts

15g roasted unsalted peanuts

2 tbsp lime juice , plus 1 tsp zest

1 tbsp low-salt soy sauce

15g chopped coriander

handful of chopped basil

步骤

Tip the noodles into a bowl and soak following pack instructions until tender but not soft – you don’t want them to become mushy. Drain.

Heat the oil in a wok over a medium-high heat and stir-fry the chicken for 5 mins until cooked. Transfer the chicken to a bowl and set aside, keeping the oil in the wok. Stir-fry the onion, pepper and carrot for 5 mins to soften, then add the garlic, chilli and ginger, and cook for a few minutes more until fragrant.

Add the beansprouts, turn up the heat to high, and stir through the peanuts, lime juice and zest and the soy sauce. Return the chicken to the pan along with the noodles and herbs, and gently toss everything together until heated through. Best served straightaway.

营养

• 卡路里: 561
• 总脂肪: 21 g
• 饱和脂肪: 4 g
• 钠: 1.4 mg
• 总碳水化合物: 55 g
• 膳食纤维: 9 g
• 总糖: 13 g
• 蛋白质: 33 g