Heart-Healthy Phad Ka Prao
Elevate your weeknight dinner with this Heart-Healthy Phad Ka Prao, a lighter take on the popular Thai stir-fry that doesn't skimp on flavor. Featuring tender lean chicken breast, vibrant veggies like green beans and red bell pepper, and fragrant fresh basil, this dish is sautéed to perfection in heart-smart olive oil and seasoned with a trio of low-sodium sauces for a balanced yet bold taste. Served over nutty brown jasmine rice and finished with a squeeze of fresh lime, it's a wholesome, nutrient-packed meal that’s ready in just 35 minutes. Perfect for those seeking a quick, healthy, and authentic Thai-inspired recipe without missing out on the classic aromatic flair of Phad Ka Prao.
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Recipe Information
Ingredients
- 300 grams lean chicken breast
- 1 cup brown jasmine rice
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 piece red chili, finely sliced
- 100 grams green beans, trimmed and cut into 1-inch pieces
- 1 medium red bell pepper, sliced
- 1 medium yellow onion, sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon fish sauce
- 1 tablespoon oyster sauce, reduced sodium
- 1 cup fresh basil leaves
- 1 piece lime, cut into wedges
Instructions
Rinse the brown jasmine rice under cold water until the water runs clear. Cook rice according to package instructions and set aside.
Trim any excess fat from the chicken breasts and slice them thinly against the grain to ensure tenderness. Set aside.
Heat the olive oil in a non-stick pan over medium heat. Add the minced garlic and sliced red chili, and sauté until they are fragrant, about 1 minute.
Add the sliced chicken to the pan, stir-frying for about 4-5 minutes or until the chicken is just cooked through.
Add the green beans, red bell pepper, and onion to the pan. Stir-fry the vegetables until they are tender-crisp, approximately 3-4 minutes.
In a small bowl, mix together the low-sodium soy sauce, fish sauce, and oyster sauce. Pour the sauce mixture over the chicken and vegetables, stirring to coat everything evenly.
Reduce the heat to low and add the fresh basil leaves to the pan. Toss everything together gently until the basil is wilted and coated with the sauce.
Serve the Phad Ka Prao over the cooked brown jasmine rice, with lime wedges on the side for squeezing over the dish just before eating.
Nutrition Facts
Calories |
1035 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 36% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 255 mg | 85% | |
| Sodium | 2806 mg | 122% | |
| Total Carbohydrate | 88.1 g | 32% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 17.4 g | ||
| Protein | 109.4 g | 219% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 203 mg | 16% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1810 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
