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Posted on April 1, 2011

Lean Tofu Pad Thai

Thailand’s most popular global dish gets a lean and budget-conscious makeover, with brown rice noodles and additional veggies for a fiber and antioxidant boost.
By Jeanette Hurt | Photo: Jodi Pudge
Serves: 8
Hands-on time: 30 minutes.
Total time: 30 minutes.
CATEGORY:
Under 45 Minutes

INGREDIENTS:

  • 8 oz brown rice noodles
  • 4 tbsp unsalted tomato paste
  • 4 tbsp apple cider vinegar
  • 3 tbsp honey
  • 2 tbsp Thai fish sauce
  • 1 tbsp fresh lime juice
  • 1/8 tsp ground cayenne pepper
  • Olive oil cooking spray
  • 1 egg white, whisked
  • 2 cups green cabbage, chopped
  • 1 cup bean sprouts
  • 2 green onions, julienned or thinly sliced lengthwise
  • 1 large carrot, peeled and julienned or cut into thin matchstick pieces
  • 12 oz firm tofu, cubed
  • 1/4 cup cilantro, minced
  • 2 tbsp unsalted peanuts, crushed
  • Lime wedges and additional cilantro, for garnish (optional)

INSTRUCTIONS:

  1. Cook brown rice noodles according to package directions. Drain and set aside.
  2. In a small bowl, whisk together tomato paste, vinegar, honey, fish sauce, lime juice and cayenne. Set aside.
  3. Heat a large cast-iron or nonstick pan or wok over medium-high for 1 minute. Mist with cooking spray. Add egg white and sauté until cooked, about 2 minutes. Remove egg white from heat and dice into small pieces.
  4. In the same pan, misted again with cooking spray, sauté cabbage, bean sprouts, onions and carrot over medium-high for 2 minutes. Add tofu and cook for another 2 minutes. Add cooked egg white and cilantro, sautéing for another 2 minutes. Then stir in tomato paste mixture. Add cooked noodles. Stir until completely combined and thoroughly heated, about 3 to 4 more minutes.
  5. Remove from heat and toss with peanuts before serving. Garnish with lime wedges and additional cilantro,if desired.
Note: If you have a picky eater in your clan who’s averse to eating tofu, swap the vegetable protein for a cup of cooked, cubed chicken, succulent shrimp or turkey breast (think Thanksgiving dinner leftovers!) 

Nutrients per 1-cup serving: Calories: 220, Total Fat: 4 g, Sat. Fat: 0 g, Carbs: 38 g,Fiber: 4 g, Sugars: 11 g, Protein: 11 g, Sodium: 510 mg, Cholesterol: 0 mg

Nutritional Bonus:

A fabulous vegetarian source of protein, tofu offers almost 10 grams of the macronutrient in just a 1/2 cup, which is twice the amount found in an equal portion of milk. The same 1/2 cup also packs in 227 mg of calcium, which does a body good by fulfilling 20% of your recommended daily need.

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