Chicken and Broccoli Pad Thai

Edamame noodles are made from soybeans, which means they carry more protein and fiber than conventional pasta — a meaningful swap for blood sugar management. Broccoli adds sulforaphane, a compound that research associates with liver protection. The dish comes together in under 30 minutes without sacrificing much of what makes pad thai appealing.

Ingredients

• 6 oz edamame noodles
• 2 tablespoons peanut oil or sesame oil, divided
• 3 garlic cloves, minced
• 1/4 cup egg whites, lightly beaten (from about 3 large eggs)
• 8 oz chicken breast, cut into bite-size pieces
• 2 cups broccoli florets
• 1/4 cup sliced green onion or scallion greens
• 1/4 cup rice vinegar
• 2 tablespoons Asian fish sauce
• 1 tablespoon light brown sugar
• 1/4 teaspoon red pepper flakes

Steps

1. Bring a large pot of water to a boil. Cook the edamame noodles until just al dente, 5 to 6 minutes. Drain and set aside.
2. Heat 1 tablespoon of the oil in a wok or large deep skillet over high heat until very hot. Add the garlic and stir-fry until golden, about 10 seconds.
3. Add the egg whites and cook, stirring, until scrambled, about 30 seconds.
4. Add the chicken pieces and the remaining tablespoon of oil. Stir-fry until the chicken is cooked through, about 5 minutes.
5. Add the noodles, broccoli, green onions, rice vinegar, fish sauce, brown sugar, and red pepper flakes. Toss everything together and cook until heated through, 1 to 2 minutes.
6. Divide among bowls. Sprinkle with 1 tablespoon of dry-roasted peanuts per serving if desired.

Nutrition (estimated, per serving)