Pad Thai Cleaned Up

If you have ever tried spaghetti squash you know that it is a low calorie vegetable that can be substituted in many recipes to significantly reduce calories.  It has been referred to as vegetable squash or noodle squash and is a member of the winter squash family.  It is high in many nutrients, such as beta carotene, folic acid, potassium, and Vitamin A.  Spaghetti squash can be baked, boiled, steamed, or microwaved, and when cooked its flesh can be easily removed like strands of spaghetti. At just 42 calories per 1 cup or 155g serving, you can really get full without packing on the pounds.



This morning while strolling on a recumbent bike and browsing through a copy of Muscle & Fitness magazine I came across a recipe for Pad Thai that utilizes spaghetti squash in place of the regular high calorie noodles.  One thing that I don't enjoy very often since switching to a clean eating lifestyle is Asian cuisine.  Pad Thai with chicken and shrimp has always been one of my favorite dishes, but with over 700 calories in each serving, it is a luxury that I have not enjoyed for some time.  This cleaned up version has just 391 calories per serving as written.  That can be further decreased by making a few changes, such as using egg whites only, rather than the two whole eggs and by eliminating the peanut oil and using olive oil spray very sparingly.  Depending on your specific dietary goals, you can prepare your Pad Thai as written or make adjustments as required.

This recipe yields 2 servings

Ingredients
2 cups cooked spaghetti squash, shredded
2 cloves garlic, crushed
2 tbsp peanut oil
8 oz chicken breast, diced
2 fish sauce
1 tbsp lime juice
2 eggs, beaten
2 cups bean sprouts
2 tbsp peanuts, chopped
4 scallions, sliced
2 tbsp cilantro, chopped

Directions:
1.  Cut the squash in half and microwave for 12 minutes (if not cooked already)
2.  While squash is cooking, sauté the garlic in oil, then add chicken and continue cooking.
3.  When chicken is cooked, add fish sauce, lime juice, and beaten eggs. Allow to continue cooking approx. 30 seconds, and then scramble.
4.  Stir in squash and bean sprouts and continue cooking a few minutes.
5.  Top with peanuts, scallions, and cilantro.

Nutrition Info: Cal: 390   Carbs: 23g    Prot: 32g    Fat:19g


If you enjoy asian cuisine, then this dish is worth trying.  It is packed with muscle building protein and complex carbs, and can be included in a clean eating plan.   With a bit of imagination and a few substitutions, it is possible to maintain a clean and healthy diet, yet enjoy some variety with your meals. 

I did not create this recipe and it may be found in the February 2013 edition of Muscle and Fitness magazine.




http://www.muscleandfitness.com/nutrition/recipes/power-muscle-friendly-pad-thai

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