Nut-free Pad Thai |
Flax seeds make the perfect substitute for peanuts because they have a great crunch. If bean sprouts are a problem for your family, substitute an equal amount of thinly sliced bok choy. It won’t look quite the same but it adds a similar textural component. Serves 4.
Ingredients
- 8 oz (250 g) flat rice noodles (about ¼-inch/5-mm wide)
- Sauce:
- 3 tbsp (45 mL) sugar
- 3 tbsp (45 mL) fish sauce
- ¼ cup (50 mL) lime juice
- 2 tbsp (25 mL) seasoned rice wine vinegar (or 2 tbsp tamarind concentrate)
- 1 tbsp (15 mL) ketchup (omit if using tamarind)
- 1 tsp (5 mL) sambal oelek
- 1/4 cup (50 mL) chicken stock or water
- ¼ cup (50 mL) vegetable oil
- 2 tbsp (25 mL) chopped shallots or red onion
- 1 tbsp (15 mL) chopped garlic
- 8 oz (250 g) chicken breasts, cut into ¼-inch (5-mm) thick slices
- 1 large bunch green onions, cut on the bias into 1-inch (2.5-cm) lengths
- 3 cups (750 mL) bean sprouts
- Garnish:
- ½ cup (125 mL) coriander sprigs
- 4 lime wedges
- 2 tbsp (25 mL) flax seeds (optional)
Directions
1. Soak rice noodles in very hot water for about 20 minutes. They should be pliable and able to drape over your hand but still have a little texture. They will soften more in the wok. Drain noodles and rinse well with cold water. Reserve.
2. Combine sugar, fish sauce, lime juice, seasoned rice vinegar, ketchup, sambal oelek and stock and set aside.
3. Heat oil in a wok or skillet over high heat. Add shallots and garlic and stir fry for 30 seconds. Add chicken and stir fry for 2 minutes or until almost cooked through. Add noodles and toss to combine. Add sauce, toss again, and add green onions and half of bean sprouts or all of bok choy. Cook for 2 minutes or until noodles are soft.
4. Sprinkle with remaining bean sprouts, coriander and garnish with lime wedges. Sprinkle with flax seeds and serve immediately.
Tip:Tamarind gives the best flavour to the sauce but is often hard to find. We have used seasoned rice vinegar to compensate for the tamarind and 1 tbsp (15 mL) ketchup. Add shrimp and tofu with the chicken if these are not a problem.
Per serving:
Calories 560
Calcium 110 mg
Total fat 18 g
Magnesium 77 mg
Saturated 2 g
Sodium 1400 mg
Monounsaturated 9 g
Potassium 630 mg
Polyunsaturated 6 g
Vitamin E 3.5 mg
Carb 70 g
Iron 3.5 mg
Protein 29 g
Vitamin A 69 RE
Cholesterol 75 mg
Vitamin C 25 mg
Fibre 5 g
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