Healthy Chicken and Vegetable Pad Thai Recipe

Introduction

Healthy Pad Thai offers a fresh, vibrant twist on the classic Thai street food favorite. Packed with lean chicken, crisp vegetables, and a tangy lime dressing, it’s a delicious and nutritious meal that’s quick to prepare.

Ingredients

• 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

Instructions

1. Step 1: Tip the noodles into a bowl and soak according to the package instructions until tender but still firm. Drain and set aside to prevent mushiness.
2. Step 2: Heat the rapeseed oil in a wok over medium-high heat. Stir-fry the chopped chicken for about 5 minutes until fully cooked. Transfer the chicken to a bowl and keep the oil in the wok.
3. Step 3: Stir-fry the onion, red pepper, and carrot in the wok for 5 minutes until softened. Add the garlic, red chilli, and grated ginger, cooking for a few more minutes until fragrant.
4. Step 4: Add the beansprouts to the wok and increase the heat to high. Stir in the roasted peanuts, lime juice and zest, and soy sauce.
5. Step 5: Return the cooked chicken to the wok along with the drained noodles and chopped herbs. Gently toss everything together until heated through.
6. Step 6: Serve the Pad Thai immediately for the best texture and flavor.

Tips & Variations

• For extra color and crunch, add snap peas or shredded cabbage alongside the vegetables.
• Swap chicken for tofu or prawns to suit your preference or dietary needs.
• Use tamarind paste instead of lime juice for a more traditional tangy flavor.
• Lightly toast the peanuts for enhanced nuttiness before adding them to the dish.

Storage

Store any leftover Pad Thai in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water or soy sauce to refresh the noodles. For best taste and texture, consume soon after reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular rice noodles instead of brown rice noodles?

Yes, regular rice noodles work well in this recipe. Just adjust the soaking time according to the package instructions to avoid overcooking.

How can I make this dish spicier or milder?

You can increase or decrease the amount of red chilli according to your heat preference, or omit it entirely for a milder version. Adding a splash of chili sauce can also boost the spice level.

Healthy Chicken and Vegetable Pad Thai Recipe

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★★★★★

4.7 from 292 reviews

• Author: Jack
• Total Time: 30 minutes
• Yield: Serves 2
• Diet: Low Salt

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Description

A vibrant and healthy Pad Thai recipe featuring brown rice noodles, lean chicken thigh fillets, and an array of fresh vegetables and herbs. This stir-fried dish is flavor-packed with lime juice, ginger, garlic, and low-salt soy sauce, making it a nutritious and satisfying meal perfect for any occasion.

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Ingredients

Scale 1x2x3x

Noodles

• 100g brown rice flat noodles

Protein

• 2 skinless chicken thigh fillets, chopped

Vegetables & Aromatics

• 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

Oils & Sauces

• 1 tbsp rapeseed oil
• 1 tbsp low-salt soy sauce

Garnishes & Extras

• 15g roasted unsalted peanuts
• 2 tbsp lime juice, plus 1 tsp zest
• 15g chopped coriander
• Handful of chopped basil

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Instructions

1. Soak the noodles: Place the brown rice noodles in a bowl and soak them according to the package instructions until they are tender but still firm, being careful not to let them become mushy. Drain the noodles well and set aside.
2. Cook the chicken: Heat the rapeseed oil in a wok over medium-high heat. Add the chopped chicken thigh fillets and stir-fry for about 5 minutes until the chicken is fully cooked through. Remove the chicken from the wok and set it aside, keeping the oil in the pan.
3. Stir-fry the vegetables: Add the roughly chopped onion, sliced red pepper, and carrot ribbons to the wok. Stir-fry these for around 5 minutes until they soften slightly. Then incorporate the sliced garlic, thinly sliced red chili, and grated ginger. Continue cooking for a few more minutes until fragrant.
4. Add the finishing ingredients: Toss in the beansprouts and increase the heat to high. Stir through the roasted peanuts, lime juice and zest, and the low-salt soy sauce. Return the cooked chicken to the wok along with the soaked noodles and the chopped coriander and basil. Gently toss all the ingredients together to combine and heat through evenly.
5. Serve immediately: Once everything is warmed through and well combined, serve the healthy Pad Thai straightaway for the best freshness and flavor.

Notes

• Brown rice noodles require soaking rather than boiling; always follow package instructions to avoid overcooking.
• Using chicken thigh instead of breast adds moisture and flavor while keeping the dish lean and healthy.
• For a vegetarian version, substitute chicken with tofu and use vegetarian soy sauce.
• You can adjust the chili quantity based on your preferred spice level.
• To enhance texture, lightly toast the peanuts before adding if desired.

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Thai

Keywords: healthy pad Thai, brown rice noodles, chicken pad Thai, low salt Thai recipe, easy stir-fry, Thai cuisine, healthy dinner