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Author: Sonja Goedkoop, MSPH, RD
\nThis versatile one-pot packs plenty of vegetables, plant protein, whole grains and flavorful herbs. Pad Thai may look daunting, but you can use\u00a0any vegetables you have on hand and it takes just 15 minutes to cook. Restaurant versions use fried rice and heavy sauce. This healthy\u00a0homemade recipe tastes better and isn\u2019t overly oily. Try this for your family\u2019s next Meatless Monday dinner or prep lunches for the whole week.<\/p>\n
Ingredients:
\nPad Thai:
\n8 ounces dried wide, flat rice noodles (preferably brown rice noodles)
\n1 Tbsp olive, sesame, or canola oil (divided)
\n8 oz extra firm tofu, drained and cut into \u00bd inch cubes
\n2 large eggs
\n1\/2 yellow onion, chopped
\n3 cloves garlic, minced
\n1 head of broccoli, cut into small florets
\n1 zucchini, spiralized (or sliced into thin, long strips)
\n1 cup snap peas
\n2 carrots, grated
\n1 cup mung bean sprouts<\/p>\n
Sauce:<\/strong><\/p>\n Garnishes:<\/strong><\/p>\n Directions<\/strong> Makes 4 servings. (1.5 \u2013 2 cups per person)<\/strong><\/p>\n Per Serving:<\/strong>\u00a0420 calories, 10 g total fat (3 g saturated fat), 66 g carbohydrate, 18 g protein, 9 g dietary fiber, 620 mg sodium.<\/p>\n Prep Time:<\/strong>\u00a030 minutes<\/p>\n Cook Time:<\/strong>\u00a015 minute<\/p>\n http:\/\/www.aicr.org\/health-e-recipes\/2018\/fresh-and-light-veggie-pad-thai.html<\/a><\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Author: Sonja Goedkoop, MSPH, RD This versatile one-pot packs plenty of vegetables, plant protein, whole grains and flavorful herbs. Pad Thai may look daunting, but you can use\u00a0any vegetables you have on hand and it takes just 15 minutes to … Continue reading \n
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\n1. Prepare the sauce by whisking together all the sauce ingredients in a small bowl and set aside.
\n2. Next, prepare the noodles according to package instructions. For most rice noodles: bring a pot of water to a boil, remove from heat let
\nthe noodles soak in the hot water until just al dente (about 10 minutes). Drain and set noodles aside.
\n3. Heat 1\/2 of the oil over medium-high heat.
\n4. Saute tofu about 3 minutes, or until just getting golden brown. Rotate the pieces to get a golden color on all sides. Move it to the edge of
\nthe pan.
\n5. Crack eggs into the pan, saute with spatula to break yolk and scramble until just cooked through (about 1 min). Set the egg and tofu
\naside on a plate for a later step.
\n6. Add the remaining oil to the pan and add the onion and garlic. Saute 1-2 minutes, or until just translucent. Optional: add a pinch of red
\nchili flakes for extra heat.
\n7. Saute the rest of your vegetables until they are just fork-tender and still bright in color, about 3 minutes.
\n8. Add the noodles, sauce, and tofu\/egg mixture to the pan. Gently mix everything together so the flavors combine and the noodles can
\nsoak up the sauce. Add most of the herbs and bean sprouts (reserve a handful for garnish).
\n9. Serve with a topping of fresh herbs, the remaining bean sprouts, lime wedges, and a sprinkle of peanut<\/p>\n