Benefits of Asian recipes include quick to cook, relatively healthy and great flavour! Here's one for authentic Pad Thai - one of the most popular Thai dishes. If you like something sweet, sour, pungent and salty, this is for you. If you are pushed for time, this is also for you - done in 10 minutes. If you are prone plant based diet, again, this is for you.
Ingredients:
100g Thai flat noodles
Two eggs or 100g tofu if you prefer plant based ingredients
Peanuts and white sesame seeds
Lime wedges
Sauce Mix:
1 teaspoon tamarind paste mixed with 2 tablespoons warm water
2 teaspoon honey
1 teaspoon fish sauce
1 teaspoon soy sauce
Vegetable Mix:
Onion, carrot, bean sprout, sweetcorn, orange pepper (I used Morrison's Sweet & Crunchy Stir Fry pack)
Asparagus
Red chili
Spring onion
Instructions:
Prepare vegetable mix, crush peanuts
Soak flat noodles in warm water whilst preparing for sauce mix.
Lightly boil flat noodles whilst making omelette or frying tofu if you prefer.
Leave flat noodles in water whilst making thin omelette strips.
Fry vegetable mix until bean sprout becomes transparent, drain flat noodles then put in frying pan. (It's important to fry noodles immediately after drained otherwise they will be stuck together. )
Pour sauce mix and stir for 1-2 minutes.
Toss in crushed peanuts and sesame seeds and serve, garnishing with lime wedges.
You could always add prawns or chicken for more protein.
Nutrition:
Calories: 700kcal - including 180kcal (eggs) 359kcal (noodles) 60kcal (peanuts) 40kcal (honey) 34kcal (vegetables) - 35% of RDI (550kcal to replace eggs with tofu - 28% of RDI)
Fat: 18g - including 9.5g (eggs) 5g (peanuts) - 26% of RDI (10g to replace eggs with tofu - 15% of RDI)
Carbs: 100g - including 82g (noodles) 0.7g (peanuts) 4.8g (vegetables) - 39% of RDI
Protein: 25g - including 12g (eggs) 6.7g (noodles) 3g (peanuts) - 50% of RDI (19g to replace eggs with tofu - 38% of RDI)
Fibre: 4g - including 0.85g (peanuts) 2.4g (vegetable)
Based on NHS, Daily reference intakes for adults are:
Energy: 8,400kJ/2,000kcal
Total fat: less than 70g
Saturates: less than 20g
Carbohydrate: at least 260g
Total sugars: 90g
Protein: 50g
Salt: less than 6g
However bear in mind it's a general guidance, please refer to my blog entry - calorie calculator to decide how many calories you should take daily.