Cooking Done Light

Whenever I have the opportunity to try ethnic food, I jump at the chance. The different flavors and methods used to prepare foods in other cultures vary greatly from those found here in the United States. Traditional-style Pad Thai has quickly risen to the top of my list as a new favorite dish. Unfortunately, being health conscious can sometimes backfire – after having indulged in this meal on several occasions, my curiosity led me to investigate the nutritional values of Pad Thai. What I found greatly discouraged me: ONE (1 cup) serving contains 626 calories!! After brooding for a while that I would never again be able to enjoy my new favorite dish, I got my butt in the kitchen and created this much lighter version. The results were even better than I had expected – I’d even go so far as to say that I think I like this version even better! (But my opinion on that is somewhat skewed – I’m just so happy to be eating it again!!) Be sure to check out the nutritional comparison listed after the recipe – you won’t believe the difference a few small changes can make.

8 ounces whole wheat udon noodles

3 ounces raw shrimp, peeled and deveined

4 ounces boneless, skinless chicken breast, chopped

2 cups fresh bean sprouts (usually located near the fresh herbs in the market)

1 medium carrot, shredded

2 green onions, thinly sliced

2 garlic cloves, minced or pressed

1 tablespoon oil (canola or olive oil are your two “healthy” choices)

3 tablespoons fresh cilantro, minced (again, you can always substitute dried – just use 1/2 the amount called for)

1 1/2 tablespoons fish sauce** (see note)

2 tablespoons fresh lemon juice

2 tablespoons rice wine vinegar

1 tablespoon tamari (or soy sauce)

1 teaspoon sugar

1/4 teaspoon crushed red pepper

2 tablespoons peanuts (preferably unsalted), chopped

** Fish sauce is available at most supermarkets in the ethnic foods section. Do not be turned off by it’s extremely pungent odor – the taste is MUCH more mild than the smell!!

Cook noodles according to package directions. Meanwhile, whisk together the fish sauce, lemon juice, rice wine vinegar, tamari, sugar, and crushed red pepper in a small bowl and set aside.

Heat the oil in a wok or large non-stick skillet over medium high heat. Add the chicken and cook for about 5 minutes (or just until chicken in longer pink). Add the green onions, garlic, and cooked drained noodles and cook for about 2 minutes longer. Add the shrimp and bean sprouts; cook just until shrimp turn opaque (about 3 minutes). Stir in the fish sauce mixture and toss to coat evenly. Cook for an additional 2 minutes to heat everything through.

Arrange the noodle mixture on a large serving platter. Sprinkle with carrot, cilantro and chopped peanuts.

Makes 4 (1+ 1/4 cup) servings.

And here is the nutritional comparison: (our version [1 and 1/4 cup serving], followed by the original version [1 cup serving])
Calories: 222 vs 626, Total Fat: 6 g vs 34 g, Saturated fat: 1 g vs 16 g, Carbs: 21 g vs 64.5 g, Fiber: 7 g vs 1 g, Added sugar: 2 g vs 7 g, Protein: 19.5 g vs 21 g, Sodium: 698 mg vs 1134 mg, Cholesterol: 38 mg vs 123 mg, Calcium: 78 mg vs 12 mg.