Low-FODMAP Pad Thai and Cantaloupe-Shrimp Salad
Pad thai is not only easy to make low-FODMAP, but it's easier to make at home than you might think.
Once you get the hang of it, you'll prefer your homemade version over takeout - no more greasy noodles mixed with a few skimpy shrimp. My recipe has plenty of healthy protein and the sauce adds tons of sweet-tart flavor.
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Pad Thai noodles are a classic, but the cantaloupe salad is my own invention. It's cool, refreshing, and a nice change from lettuce.
You can serve both dishes together as a full menu, but sometimes I just make the Pad Thai. The recipe has a lot of components (sauce, noodles, protein, eggs, garnishes...whew!), but once you start cooking it comes together FAST. Have all those ingredients ready to go!
Have you ever made Pad Thai? What other Thai dishes would you like to make low-FODMAP? Leave a comment and let me know!
You might also like The Ultimate FODMAP Guide to Flavor without Onion and Garlic
If you like these recipes, check out the Calm Belly Kitchen Cookbook
Low-FODMAP Pad Thai
I use a very large (13-inch) straight-sided saute pan for this dish (this one specifically). If you don't have a saute pan or wok large enough to fit all the ingredients, add the chicken and shrimp mixture to the large pot you cooked the noodles in and proceed with the recipe from there. There are substitutions for tamarind concentrate, but none of them will give you the uniquely tart, fruity flavor. You can buy it in ethnic food stores or online here and here.
Makes 4 large low-FODMAP servings (about 2 cups each), or 6 smaller servings (recipe may be halved)
2 ½ tsp tamarind concentrate/paste
3 tbsp hot water
3 tbsp fish sauce
2 tbsp lime juice (1 to 2 limes)
2 tbsp white or light brown sugar
3 extra large eggs
Salt and freshly ground black pepper to taste
8 oz pad thai noodles
Neutral oil or cooking spray
12 oz boneless skinless chicken breast, sliced thin
4 oz small cooked shrimp, defrosted if necessary and patted dry
2 cups bean sprouts, divided
1/3 cup peanuts, chopped
6 scallion tops, sliced, divided
½ cup (packed) cilantro, chopped, divided
Lime wedges for serving
1. In a small bowl or glass liquid measuring cup, whisk together the tamarind concentrate and hot water. Add the fish sauce, lime juice and sugar. Whisk until combined and set aside. In a medium bowl, beat the eggs and season lightly with salt and pepper (fish sauce is high in salt, so season conservatively); set aside.
2. Meanwhile, bring a large pot of water to a boil. Add the noodles and cook until al dente, 3 to 4 minutes (or according to package directions). Drain in a colander and rinse thoroughly with cold water.
3. In a large sauté pan (see recipe head note), heat a thin layer of oil (or use cooking spray) on medium high heat. Add the chicken, season lightly with salt and pepper and cook, stirring frequently until cooked through, 4 to 5 minutes. Add the shrimp and stir until just heated through, about 1 minute.
4. Reduce heat to medium and push the chicken and shrimp to the edges of the pan. Add about 2 tsp of oil or mist the center of the pan with cooking spray. Add the eggs. Cook until just beginning to set (reduce heat if eggs are cooking very quickly). Start breaking the eggs up with your spatula; you should still have some runny/liquid bits at this point. Add the noodles, 1 cup of the bean sprouts, half the peanuts, half the scallions, and half of the cilantro. Gently fold all the ingredients together until eggs are set.
5. Give the tamarind mixture another quick whisk and add to the pan. Stir until combined and most of the sauce is absorbed (sauce will continue to absorb as pad thai cools). Serve immediately and garnish with remaining bean sprouts, peanuts, scallions, cilantro and lime wedges.
Thai Cantaloupe & Cucumber Salad with Shrimp
I bought a Thai basil plant this year and that's what I used, but regular basil or mint (or a combo) would be just as tasty.
Serves 5 (1 serving = about 1 cup)
1 ½ c chopped English cucumber (192 grams)
1 ½ c matchstick-cut or grated carrots (168 grams)
1 ½ c chopped cantaloupe (250 grams)
1 cup bean sprouts (82 grams)
10 small cooked shrimp, defrosted if necessary and patted dry
3 tbsp lime juice (from 2 limes)
1 tbsp reduced sodium soy sauce
1 tbsp fish sauce
3 tbsp brown sugar
¼ cup (packed) fresh Thai basil, basil, or mint leaves, chopped
1. In a large bowl, combine cucumber, carrots, cantaloupe, bean sprouts and shrimp. In a small bowl, whisk together lime juice, soy sauce, fish sauce and brown sugar.
2. Add sauce and chopped herbs to salad mixture and stir gently to combine. Best served right away; may be covered and refrigerated up to 1 day.