20min recipe: Pad Thai noodles

A quick, easy and delicious spicy dish, perfect for staving off wet-weather chills

Pad Thai noodles

A speedy version of this popular dish; not exactly authentic, but extremely delicious, a doddle to make, and rich in nutrients to keep the immune system in top form for wet-weather training.

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As well as plenty of good quality protein and anti-inflammatories to protect muscles, this meal is packed with slow-release carbs for sustained energy and heart-healthy unsaturated fats. Choose either chicken, prawns, tofu, or stir-fry vegetables.

Serves: 4
Prep: 5 mins
Cooking time: 15 mins

Ingredients

– 200g linguini-shaped rice noodles
– 1 tbsp coconut oil
– 2 large, free-range eggs, lightly beaten
– 1 garlic clove, crushed
– 1 red chilli, no seeds and finely chopped
– 1 tbsp lime juice
– 2 tbsps fish sauce
– 1 tbsp chilli sauce
– 1 tbsp brown sugar
– 2 boneless, skinless chicken breasts or thighs, sliced thinly or 300g pack of raw, peeled frozen king prawns, defrosted
– 200g pack beansprouts
– 3 spring onions, finely sliced
– 3 tbsp unsalted peanuts, roughly chopped
– 50g dried coconut flakes
– 25g bunch fresh coriander, roughly chopped
– 1 lime, cut into wedges

Step 1

Heat a drop of the coconut oil in a large wok or deep frying pan and add the eggs. As soon as they begin to set, gently stir them until they form a flattish omelette. Transfer to a plate, leave to set and cut into strips.

Step 2

Prepare the rice noodles according to the  pack. When they’re ready, drain them and rinse in cold water. Set aside. In a small bowl, combine the garlic, chilli, lime juice, fish sauce, chilli sauce and sugar. Set aside.

Step 3

Pour the rest of the coconut oil into the wok and, over a medium heat, fry the chicken or prawns for a few minutes until just cooked. Add the beansprouts and the spring onions, and stir fry for another minute. Add the noodles and stir fry for 2mins.

Step 4

Add the peanuts, the dried coconut flakes, the coriander and the egg strips, stir in the sauce and serve.

Nutrition per serving

Energy: 488 kcal
Protein: 29.5g
Carbs: 50.5g
Sugars: 13g
Fat: 19g
Saturates: 4g
Salt: 1.4g
Fibre: 4.5g

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For lots more fuelling advice head to our Nutrition section