Fridays are often known as the evening for a cheeky takeaway, so this #WhatTheFatFriday we bring you a Thai-inspired favourite – LCHF Pad Thai!
A word from Chef Craig: Noodles are replaced with sautéed cabbage tossed in an amazing sesame oil and cashew dressing to give Pad Thai the ‘LCHF lift’ and get it back on the menu as a versatile and universally loved classic that the whole family will enjoy. This dish involves a bit of pre-prep getting your veggies into bowls in advance, but once that’s out of the way the final meal takes no time to prepare. Make sure you keep the heat as high as you can when you introduce each of the ingredients to the pan as this captures the flavours and textures.
A word from The Fat Professor: I spent Wednesday night speaking in front of a group of doctors about LCHF. I was challenged by my old nemesis Prof Rod Jackson (that saturated fat is evil and therefore so am I). But I think even he would like this sort of meal. There is a misconception that somehow we promote unhealthy food. This is a case in point that we do not.
A word from The Whole Food Dietitian: This recipe uses sesame oil. While sesame oil is a must-use to enhance these kind of Asian dishes, some of you “onto-it” folk might be thinking “but in WTF?, the ‘What’s in What’s out?’ table places sesame oil in the orange, ‘Yeah…But’ category”. Good work, now’s a good time to explain it. The reason it’s in this category, is because the fatty acid profile found in sesame oil is not anywhere near as good as that found in olive oil or coconut oil. It’s less stable at high heat for one, and it contains a much higher amount of omega 6 fats than olive oil. We want to keep omega 6’s low to be in a good balance with omega 3 fats (for an anti-inflammatory picture in the body). However, despite the high omega-6 content, sesame oil has a rich source of antioxidants that can help minimise heat oxidation. So back to the table, it’s not an everyday oil, and it’s not a “must avoid” oil, so it goes in the middle.
Chicken Pad Thai
Cashew & Coriander Cabbage
Prep time: 20 minutes
Cooking time: 10 minutes
Carb count: 10.8g
Video Recipe: Click here
- 1/2 Cabbage
- 1 Capsicum
- 1 Carrot
- 1 Courgette
- 1 Onion
- 3 Garlic cloves
- 1 bunch Coriander
- ⅓ cup (50g) Cashews
- 2-3 Chicken Breasts or 5 skinless thighs (400g)C
- 2 tbsp (30ml) Olive or Coconut Oil
- 2 tsp (10ml) Sesame oil
- 2 tsp (10ml) Fish sauce
- 1 tbsp (15ml) Soy sauce 15ml
- 1 Egg, whisked
- 1 Lime, quartered
- Slice the cabbage into long thin strips and place in a bowl, slice the capsicums and add to the cabbage.
- Grate your carrot and courgette into a bowl. Slice the onions and place into a bowl along with the chopped garlic.
- Chop the coriander including the stalks and wash it if it needs, allow to drain in a colander.
- Chop some cashews (pre-roasted/salted from a shop can be used for convenience) and have ready in a bowl. Slice the chicken into strips and place into a bowl. Heat a large frying pan or wok and add the olive oil or coconut oil to it.
- Fry the chicken for 30 seconds before adding in the onions and garlic. Ensure the heat stays as high as possible and continue to fry the onions for 30 seconds before adding the cabbage and capsicum.
- Add in the carrot and courgette and continue cooking, add in the sesame oil the fish sauce, soy sauce, whisked egg and the coriander and cashews.
- Cook for 2 more minutes over the high heat and check to ensure the chicken is fully cooked before tasting and seasoning with salt or soy sauce before serving with some lime wedges and more cashew and coriander sprinkled on top.