Cooked with bright crunchy greens, these noodles are a classic street food in Thailand. Lemon and sweet soy create a tasty sauce for wok-tossed low-fat pad see ew..
Ingredients
- 200g rice stick noodles
- 1 bunch gai lan (Chinese broccoli), ends trimmed, washed
- Olive oil spray
- 400g chicken breast fillets, thinly sliced
- 1 brown onion, halved, cut into thin wedges
- 2 garlic cloves, crushed
- 300g broccoli, cut into florets
- 2 tablespoons water
- 1 egg
- 2 tablespoons kecap manis (Indonesian sweet soy)
- 1 1/2 tablespoons fresh lemon juice
- 65g (1 cup) bean sprouts, trimmed
- 1/2 cup fresh Thai basil leaves
- Lemon wedges, to serve
Method
- Step 1Place the noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes or until tender. Drain.
- Step 2Meanwhile, cut the gai lan stems from the leaves. Halve the leaves.
- Step 3Heat a wok over high heat. Spray with olive oil spray. Add one-third of the chicken and stir-fry for 2-3 minutes or until golden. Transfer to a plate. Repeat, in 2 more batches, with olive oil spray and the remaining chicken, reheating the wok between batches.
- Step 4Add onion and garlic to wok and stir-fry for 1 minute or until aromatic. Add gai lan stems, broccoli and water. Stir-fry for 1-2 minutes. Add noodles and chicken, and combine. Make a well in the centre. Crack egg into well and stir-fry until egg is just cooked.
- Step 5Add the gai lan leaves, kecap manis and lemon juice, and stir-fry for 1-2 minutes or until the gai lan just wilts. Divide among serving dishes and top with bean sprouts and basil. Serve with lemon wedges.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1133 kj
Energy
3g
Fat Total
1g
Saturated Fat
7g
Fibre
33g
Protein
113mg
Cholesterol
819.26mg
Sodium
3g
Carbs (sugar)
23g
Carbs (total)
All nutrition values are per serve
- Author: Chissy Freer
- Image credit: Steve Brown & Mark O'Meara
- Publication: Australian Good Taste
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