Pork & Broccoli Thai Noodle Salad for Two
From EatingWell: July/August 2014
Crunchy broccoli slaw—available in most supermarkets near the other coleslaw mixes—is the secret to making this Thai noodle recipe super-fast. If you have the time and want to make your own broccoli slaw, shred broccoli stems through the large holes of a box grater. Making the pork patties while the water for the noodles comes to a boil ensures the pork and noodles will be done at the same time.
- 4 ounces wide rice noodles (see Tips)
- 8 ounces lean ground pork (see Tips)
- 1 tablespoon chopped fresh mint, divided
- 3 teaspoons fish sauce, divided
- 1 tablespoon sweet red chili sauce
- 1 tablespoon lime juice
- 1 1/2 teaspoons toasted sesame oil
- 6 ounces broccoli slaw (from a 12-ounce package)
- Lime wedges for serving
- Bring 5 cups water to a boil in a large pot over high heat. Add noodles and cook, stirring frequently, until just tender, 4 to 6 minutes, or according to package directions. Drain, rinse well with cold water and let stand in the colander to drain.
- Meanwhile, combine pork, 1/2 tablespoon mint and 1 teaspoon fish sauce in a medium bowl. Form the mixture into 4 patties 3 inches wide.
- Heat a grill pan or cast-iron skillet over medium-high heat. Coat with cooking spray, add the patties, partially cover and cook for 3 minutes. Turn over and cook for 3 minutes, then turn back over and cook on the first side again until cooked through, 1 to 2 minutes more.
- Combine the remaining 2 teaspoons fish sauce, chili sauce, lime juice and sesame oil in a medium bowl. Add the rice noodles and broccoli slaw and gently toss until well combined. Serve the pork patties on the noodles, sprinkled with the remaining 1/2 tablespoon mint. Serve with lime wedges, if desired.
Tips & Notes
- Look for dried wide rice noodles, sometimes called “Pad Thai noodles” or “straight-cut,” in the Asian-food section of most supermarkets and natural-foods stores.
- Depending on your supermarket, it might be hard to find a lean option for ground pork. But it’s easy to make your own in a food processor. Choose a lean cut, such as loin or tenderloin. Cut into pieces and then pulse in a food processor until uniformly ground (being careful not to overprocess, turning the meat into mush). Or ask your butcher to grind it for you. Using lean pork instead of regular ground pork saves up to 164 calories and 5 grams of saturated fat per 3 ounces of cooked meat.
Per serving: 428 calories; 10 g fat (3 g sat, 2 g mono); 66 mg cholesterol; 61 g carbohydrates; 5 g added sugars; 5 g total sugars; 25 g protein; 3 g fiber; 798 mg sodium; 522 mg potassium.
Nutrition Bonus: Vitamin C (125% daily value), Vitamin A (37% dv), Folate & Iron (17% dv)
Carbohydrate Servings: 4
Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat
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- July/August 2014