Recipes · Thai · Main Courses
Rat Na
One serving has 725 kcal and 33 g protein, and at least a fifth of a woman's daily need of vitamin K (113%), niacin (86%), pyridoxine (82%), selenium (77%), phosphorus (64%) and manganese (41%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (427 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: celery, gluten, poultry, shellfish, soy
Ingredients
- 90 g Rice noodles, dry
- 100 g Chicken breast, boneless, skinless, raw
- 80 g Chinese broccoli, raw
- 8 g Garlic, raw
- 8 g Miso
- 8 g Oyster sauce
- 4 g Soy sauce
- 100 g Chicken stock, homemade
- 10 g Cornstarch
- 4 g Sugar
- 15 g Vegetable oil
- 0.3 g White pepper
Method
- Soak the wide rice noodles in hot water for 10 minutes until soft, then drain and toss with a little of the oil so they don't clump.
- Pan-fry the noodles in a hot, lightly oiled pan for 2-3 minutes until they pick up a little colour, then set aside.
- Slice the chicken thinly and cut the Chinese broccoli into short pieces, keeping stems and leaves separate.
- Heat the remaining oil in a wok, fry the garlic for 30 seconds, then add the chicken and cook for 3-4 minutes until cooked through with no pink left (74°C/165°F).
- Stir in the broccoli stems, fermented soybean paste (or miso), oyster sauce, soy sauce and stock, and simmer for 2 minutes.
- Whisk the cornstarch with a splash of water, stir it into the gravy along with the broccoli leaves, and simmer 1-2 minutes until thickened and glossy.
- Season with the sugar and white pepper, then pour the gravy over the pan-fried noodles and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 725 kcal | 34% |
| Carbohydrates | 98.5 g | |
| Water | 269 mL | |
| Fiber | 4.3 g | 15% |
| Protein | 33.4 g | 70% |
| Tryptophan | 0.37 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.4 g | |
| Methionine | 0.74 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 20.5 g | |
| Monounsaturated | 5 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.5 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 76 mg | |
| Calcium | 132 mg | 13% |
| Copper | 0.29 mg | 32% |
| Iron | 2.2 mg | 12% |
| Magnesium | 67.7 mg | 22% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 447 mg | 64% |
| Potassium | 756 mg | 16% |
| Selenium | 42.1 µg | 77% |
| Sodium | 1,096 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 12.1 mg | 86% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 103 µg | 26% |
| Cobalamin (vitamin B12) | 0.25 µg | 10% |
| Choline | 126 mg | 30% |
| Vitamin A | 79.1 µg | 11% |
| Vitamin C | 26.4 mg | 35% |
| Vitamin D (D2 + D3) | 1 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 102 µg | 113% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.