Pad See Ew (gluten free, dairy free, low FODMAP)

Pad See Ew is a popular Thai dish that is not only flavorful and satisfying but also packed with nutrients. This gluten-free, dairy-free, and low FODMAP recipe is perfect for those with dietary restrictions. It’s just as good as a takewaway and probably healthier too.

Know the ingredients

Chicken

We’re using chicken breast as the main protein source in this dish, which we thinly slice against the grain for tenderness. Chicken breast is a lean meat, rich in high-quality protein with low fat content. A 650 g serving provides about 47 g of protein, which is essential for muscle repair, growth, and overall body function. Protein also helps in maintaining a healthy immune system and provides long-lasting energy.

Peanut Oil

Peanut oil is used for frying the chicken. This oil is known for its high smoke point, making it ideal for high-temperature cooking. It contains healthy monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. Peanut oil also adds a subtle nutty flavor to the dish.

Tamari

A gluten-free soy sauce is included in both the chicken marinade and the sauce. Tamari provides a rich, savory umami flavor without the gluten found in regular soy sauce. It’s a good source of amino acids and adds depth to the dish’s overall taste.

Sauce Ingredients

The sauce for Pad See Ew is a blend of oyster sauce, tamari, fish sauce, and brown sugar. Oyster sauce brings a slightly sweet and briny flavor, while fish sauce adds a depth of umami with minimal calories. Brown sugar balances the savory elements with a touch of sweetness, creating a harmonious flavor profile.

Garlic-Infused Oil

Garlic-infused oil used to fry the chicken and vegetables adds a fragrant aroma and taste. This oil allows you to enjoy the benefits of garlic without the FODMAPs, which can cause digestive issues for some people.

Eggs

Scrambled eggs provide additional protein and essential nutrients such as vitamin B12, riboflavin, and selenium. Eggs also contribute to the dish’s rich texture and flavor.

Chinese Broccoli (Gai Lan)

Chinese broccoli, or gai lan, is a nutrient-dense vegetable rich in vitamins A, C, and K, as well as fiber and antioxidants. Its slightly bitter taste complements the sweet and savory elements of the dish, and its crunchy texture adds a delightful contrast.

Pad Thai Noodles

Wide rice noodles are the base of this dish. Being gluten-free, they are suitable for those with gluten intolerance. Rice noodles are a good source of carbohydrates, providing the necessary energy to keep you going throughout the day. They also help to absorb the flavors of the sauce, making each bite delicious.

Nutritional Benefits

This Pad See Ew recipe is not only tasty but also balanced in macronutrients. Each serving contains about 552 kcal, 47 g of protein, 54 g of carbohydrates, and 16 g of fat. The high protein content supports muscle health and satiety, while the carbohydrates provide energy. The moderate fat content, primarily from healthy sources like peanut oil and eggs, supports overall health without being excessive.

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Pad See Ew (gluten free, dairy free, low FODMAP)

Pad See Ew is a delightful Thai dish that can be made gluten-free, dairy-free, and low FODMAP, making it perfect for a variety of dietary needs. This recipe brings together lean chicken breast, peanut oil, tamari, and vibrant Chinese broccoli, creating a meal that's both nutritious and tasty. The combination of tamari, oyster sauce, and fish sauce gives it a rich, savory flavor that’s sure to please your taste buds. Not only does it provide high-quality protein, healthy fats, and carbs, but it's also gentle on your digestive system. This dish is a warm, inviting way to enjoy a healthy and delicious meal.

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Prep Time 30 minutes mins

Cook Time 30 minutes mins

Total Time 1 hour hr

Course Main Course

Cuisine Thai

Servings 4

Calories 552 kcal

Ingredients

  

Chicken

• 650 g chicken breast thinly sliced against the grain
• 1 tsp peanut oil
• 1 tbsp tamari

Sauce

• 2 tbsp oyster sauce
• 3½ tbsp tamari
• 1 tsp fish sauce
• 1 tbsp brown sugar 13 g

Frying

• 1+1 tbsp garlic infused oil for chicken
• 1 tbsp garlic infused oil for veg
• 2 eggs
• 100 g Chinese broccoli – gai lan roughly chopped
• 226 g pad-thai noodles wide rice noodles

Instructions

 

• Mix sauce ingredients
  2 tbsp oyster sauce, 3½ tbsp tamari, 1 tsp fish sauce, 1 tbsp brown sugar
• Combine chicken ingredients and fry in a wok in garlic oil until slightly browned. Do it in two batches to avoid too much liquid collecting in the bottom of the pan. Remove.
  650 g chicken breast, 1 tsp peanut oil, 1 tbsp tamari, 1+1 tbsp garlic infused oil
• Cook the noodles according to instructions. Make sure they’re not too soft, under-cook them slightly. Rinse them under cold water so they stop cooking from the inside.
  226 g pad-thai noodles
• In the same wok, add garlic oil and fry the egg. Let it solidify a bit first and then scramble.
  1 tbsp garlic infused oil, 2 eggs
• Add broccoli and sautee.
  100 g Chinese broccoli – gai lan
• Add the noodles and sauce. “Toast” the noodles a bit, giving it slight burn marks.
• Add the chicken and heat through.

Keyword flavorful, spicy