If you’re trying the Keto diet—or any other low-carb/high-protein eating plan—peanuts make a great go-to snack. Clocking in at around 5 grams of carbs and 7 grams of protein per 1-oz. serving, plus a generous helping of monounsaturated fat, these little legumes (yes, they’re not actually nuts) provide healthy and convenient snacking satisfaction.
Plus, they’re affordable. Available for around $3.00 per pound, peanut butter is a staple for the whole family—not just kids. When picking peanut butters, avoid products made with unhealthy, added oils and sweeteners, such as high fructose corn syrup. Choose no-salt or low-salt versions. Studies have shown that brands of peanut butter made with added salt, sugar, and vegetable oils do not produce the same health benefits.
And peanut butter is versatile, too. You can eat it straight from the jar, slap it on a slice of bread, or incorporate it into easy and elegant meals like this Chicken Pad Thai. High in protein and fiber but low in calories, this fresh take on a classic is better for you than takeout. Combining spiralized sweet potato and an array of vegetables with two premium protein sources in the chicken and peanut butter, it makes an easy, filling, and healthy meal.
March is National Peanut Month, so we’re spotlighting flavor-packed peanut recipes throughout the month.
High-Protein Chicken Pad Thai with Peanut Butter Sauce
1. To make sauce: Mix together nut butter, water, honey, lime juice, vinegar, coconut aminos, garlic powder, and ginger in medium bowl.
2. To make pad Thai: Add half of sauce to large skillet over medium heat. Add chicken breast tenders, and cook 5 minutes, until internal temperature reaches 165°F. Transfer chicken and sauce to plate, and set aside.
3. Add oil and egg whites to skillet. Cook egg whites 2–3 minutes, until scrambled, transfer to separate plate, and set aside. Add bell pepper, carrots, cabbage, and sweet potato to skillet. Cook vegetables 5 minutes, then add chicken, remaining sauce, and egg whites. Toss to combine, and cook pad Thai 5 minutes, or until the vegetables are al dente.
4. Serve pad Thai with cashews, cilantro, green onions, and remaining sauce.
5. Store in refrigerator for up to 5 days.
Excerpted with permission from The Low Calorie Cookbook: Healthy, Satisfying Meals with 500 Calories or Less by Megan Olson (Page Street Publishing Co., 2020).
- Serving Size 1/4 of Recipe
- Calories 520
- Carbohydrate Content 39 g
- Cholesterol Content 85 mg
- Fat Content 25 g
- Fiber Content 7 g
- Protein Content 38 g
- Sodium Content 310 mg
- Sugar Content 18 g