High-Protein Pad Thai with Bean Sprouts and Tofu Noodles
High-Protein Pad Thai with Bean Sprouts and Tofu Noodles
Diet-Friendly Tofu Noodle Pad Thai: Low-Carb, High-Protein Recipe
Boost your protein intake with this delicious Pad Thai recipe, featuring lean chicken breast and healthy tofu noodles! Perfect for dieters, this dish significantly reduces carbohydrates while packing in essential protein. It’s a satisfying and guilt-free meal that’s both nutritious and incredibly tasty. Customize the spice level and add your favorite veggies for a personal touch!
Main Ingredients- 1 handful fresh bean sprouts (approx. 50g)
- 1 chicken breast (approx. 150g)
- 1/2 large green onion, chopped
- 100g pre-packaged tofu noodles
- 4 Tbsp olive oil
- 2-3 dried chili peppers (adjust to taste)
- 2 large eggs
- Crushed roasted peanuts, for garnish
- Salt, to taste
- Black pepper, to taste
Pad Thai Sauce- 50g water (approx. 1/4 cup)
- 2 Tbsp fish sauce
- 3 Tbsp apple cider vinegar
- 2 Tbsp stevia or erythritol (adjust sweetness)
- 1 Tbsp light soy sauce
- 1 Tbsp oyster sauce
- 1 tsp minced garlic
- 50g water (approx. 1/4 cup)
- 2 Tbsp fish sauce
- 3 Tbsp apple cider vinegar
- 2 Tbsp stevia or erythritol (adjust sweetness)
- 1 Tbsp light soy sauce
- 1 Tbsp oyster sauce
- 1 tsp minced garlic
Cooking Instructions
Step 1
Pat the chicken breast dry with paper towels. Place it between parchment paper or plastic wrap and pound it to about 0.5cm thickness using a meat mallet or rolling pin. This helps it cook faster and absorb flavors better. Season both sides generously with salt and pepper.
Step 2
Finely chop the green onion. Thinly slice the garlic into small pieces (mince or thinly slice as preferred).
Step 3
Drain the liquid from the tofu noodle package. Rinse the noodles under warm running water for about 30 seconds to remove any excess liquid or odor, which enhances their texture. Drain well in a colander.
Step 4
In a small bowl, combine all the Pad Thai sauce ingredients: water, fish sauce, apple cider vinegar, stevia, light soy sauce, oyster sauce, and minced garlic. Whisk until well combined and the sweetener has dissolved.
Step 5
Heat the olive oil in a large skillet or wok over medium-low heat. Add the chopped green onion, sliced garlic, and dried chili peppers. Sauté gently until the garlic is fragrant and the green onion is softened, about 2-3 minutes. Be careful not to burn the garlic.
Step 6
Once the aromatics are fragrant, add the seasoned chicken breast to the skillet. Cook, stirring occasionally, until the chicken is golden brown and cooked through on both sides.
Step 7
Push the chicken and vegetables to one side of the skillet, creating a space in the center. Crack the two eggs into the empty space. Scramble the eggs with a spatula until they are partially set, then gently mix them with the chicken and vegetables.
Step 8
Add the drained tofu noodles and about 4 tablespoons of the prepared Pad Thai sauce to the skillet. Increase the heat to high and stir-fry quickly for 1-2 minutes, ensuring the noodles are evenly coated with the sauce and heated through. Toss constantly to prevent sticking and overcooking.
Step 9
Serve immediately, garnished with extra chili peppers (if desired) and a generous sprinkle of crushed roasted peanuts. Enjoy your healthy and flavorful high-protein Pad Thai!
