W Thai Express – 10 Nutritious Thai Dishes
W thai express provides made to order Thai cuisine in a fun and inviting environment. A simple menu of just ten dishes yields over 300+ individual options and serves a diverse clientele that is rarely found in the QSR industry.
Customers give their orders in at a counter and then sit or take away — all while watching the food be prepared. It’s food theatre meets fast food.
1. Pad Thai
A menu staple of many Thai restaurants, Pad Thai is a dish that’s surprisingly nutritious. Stir-frying cooks food quickly, preserving heat-sensitive vitamins and minerals.
Adding chicken, beans sprouts and egg for protein boosts the nutritional value of the meal. Swapping the sweetener for honey or a natural alternative and limiting or omitting the garnishes can help reduce the calories of this dish.
2. Tom Yum Soup
Tom yum soup is a delicious mix of aromatic herbs, seafood and spice. It’s easy to make and a great appetizer or lunch.
The ingredients in tom yum soup, like lemongrass, ginger and mushrooms are rich in vitamins and minerals that can boost the immune system. It can also aid digestion.
However, it’s important to note that a well-balanced diet and healthy lifestyle are crucial to immune health.
3. Pad See Ew
Pad See Ew is the most epic Thai street food – a soft tangle of chewy rice noodles, juicy chicken (or sub your favorite protein) and crisp tender Chinese broccoli enveloped in an irresistible salty savory sauce with a kiss of sweetness and that famous wok hei char. It’s restaurant delicious and easily made at home using pantry friendly ingredients!
The high sodium content of Pad See Ew comes from fish sauce, oyster sauce and soy sauce. To lower the sodium, use tamari in place of these traditional condiments.
4. Green Curry
Green curry is a dish that is rich in flavour and contains healthy amounts of protein, fibre and iron. It’s also a great way to experiment with international cuisine.
Its calorie count is relatively low. Plus, the spices and herbs used in the recipe contain medicinal properties that promote health and vitality. It is a delicious and nutritious meal for the entire family.
5. Yellow Curry
There are a lot of different variations when it comes to Yellow Curry but most of them have one thing in common: they use loads of turmeric.
Compared to other Thai curries, Yellow Curry can be high in calories if it contains meat or is served over rice. However, it is a great dish to include in your diet if you want to boost your immune system with healthy foods.
6. Pad See Ew with Chicken
Traditionally, Pad See Ew is made with wide rice noodles, Chinese broccoli, egg and a protein such as chicken or shrimp. By making a few simple swaps it is easy to make a healthy low calorie version of this favorite dish.
Use fresh noodles instead of dried. If using dried, cook them 1 to 2 minutes shy of the instructions on the package.
7. Pad See Ew with Shrimp
Pad See Ew is a delicious Thai dish that uses wide rice noodles, Chinese broccoli, eggs, and your choice of protein (chicken, tofu, or shrimp). It’s also a good source of fiber.
Cooking the noodles with low-sodium soy sauce or tamari can reduce sodium intake. Caramelizing the noodles for 15-30 seconds before tossing them can add flavor and slight char without adding calories.
8. Pad See Ew with Tofu
Pad See Ew is a tasty option for anyone following a vegetarian diet. Eating this type of food can help maintain a healthy weight and boost energy levels. Using low-calorie ingredients, like reduced fat sauces, adding more vegetables and lean protein sources, and controlling portion size, can help keep calories down.
If you’re looking to make this dish lower in carbohydrates, try replacing the rice noodles with shirataki or zucchini noodles. Just be sure to undercook them to avoid mushy texture.
9. Pad Thai with Shrimp
A menu favorite at many Thai restaurants, pad Thai is a flavorful, nutritious dish. It contains protein from tofu or shrimp, a variety of vitamins and minerals from vegetables and bean sprouts, and healthy fats from peanuts.
By making mindful modifications and managing portion sizes, Pad Thai can be a part of a balanced meal. Try using whole grain or alternative noodles to manage carbohydrate intake and a higher proportion of vegetables to keep calories in check.
10. Pad Thai with Tofu
Tofu is a complete protein and offers Vitamin A, B-vitamins, magnesium, and iron. Bean sprouts and chives provide fibre, folate, and calcium.
Tamarind paste adds the sticky, sour, umami flavour that balances the dish. All the ingredients are easy to prep ahead, making this a quick and delicious vegan Pad Thai meal. Serve with a squeeze of lime. Enjoy! -Nina.