Recipes · Thai · Main Courses
Pad See Ew
One serving has 702 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (97%), vitamin K (90%), pyridoxine (80%), niacin (74%), phosphorus (73%) and choline (60%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (340 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, poultry, soy
Ingredients
- 90 g Rice noodles, dry
- 100 g Chicken breast, boneless, skinless, raw
- 60 g Chinese broccoli, raw
- 50 g Eggs, whole, raw
- 10 g Soy sauce
- 5 g Soy sauce, low-sodium
- 5 g Sugar
- 5 g Garlic, raw
- 15 g Vegetable oil
Method
- Soak the wide rice noodles in hot water for 10 minutes until soft and pliable, then drain gently to avoid tearing them.
- Slice the chicken thinly and cut the Chinese broccoli into short lengths, separating the stems from the leaves.
- Heat the oil in a wok over high heat, add the garlic and chicken, and stir-fry for 3-4 minutes until cooked through with no pink left (74°C/165°F).
- Push the chicken aside, crack in the egg, let it set for 15 seconds, then scramble and mix through.
- Add the broccoli stems first and stir-fry for 1 minute, then add the leaves, noodles, dark and light soy sauce and sugar.
- Toss everything over high heat for 2-3 minutes, pressing the noodles against the hot wok now and then so they catch a little char.
- Serve immediately while the noodles are hot and lightly smoky.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 702 kcal | 33% |
| Carbohydrates | 82.8 g | |
| Water | 192 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 36.4 g | 76% |
| Tryptophan | 0.44 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 2.9 g | |
| Methionine | 0.92 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 23.4 g | |
| Monounsaturated | 6.1 g | |
| Polyunsaturated | 10.4 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 4.6 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 259 mg | |
| Calcium | 126 mg | 13% |
| Copper | 0.2 mg | 22% |
| Iron | 2.5 mg | 14% |
| Magnesium | 68.3 mg | 22% |
| Manganese | 0.71 mg | 39% |
| Phosphorus | 508 mg | 73% |
| Potassium | 676 mg | 14% |
| Selenium | 53.4 µg | 97% |
| Sodium | 1,014 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 10.4 mg | 74% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 1 mg | 80% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 0.66 µg | 28% |
| Choline | 254 mg | 60% |
| Vitamin A | 141 µg | 20% |
| Vitamin C | 19.3 mg | 26% |
| Vitamin D (D2 + D3) | 42 IU | 7% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 81.3 µg | 90% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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