Share:
Healthy Thai Basil Stir Fry: Pad Krapow
Prep time:10 mins- Cook time:30 mins
Servings:1
This Pad Krapow (alternatively spelled Phat Kaphrao) recipe was developed by Molvipa Takhiansok in collaboration with The Fast 800, bringing you tasty flavours from Southeast Asia while in keeping with Mediterranean diet principles. It takes just 10 minutes to prepare, making it an ideal high protein Thai recipe to enjoy after a busy day.
Pad Krapow is one of the most popular dishes in Thailand, and it’s as delicious as it is easy to make. In many Thai restaurants across the UK and Australia, this dish is commonly named Basil Stir Fry. Traditionally, it features stir-fried ground meat with garlic, chillies and Thai sweet basil served over white rice and topped with a fried egg. Molvipa developed this high protein Thai recipe to be a healthier version of this popular street food dish, by opting for thinly sliced rump steak, brown rice and a poached egg instead, so you can enjoy all those same flavours but with healthier cooking practices.
Poaching eggs, rather than frying, is a significantly healthier way to enjoy them as you avoid using high-heat cooking oils that can bring harmful free radicals. They are also an excellent way of adding in around 6g of protein to your daily intake. Paired with the rump steak, it’s what helps this high protein Thai recipe reach over half your recommended daily protein, which contributes to healthy weight loss, muscle mass maintenance and optimal energy levels.
Containing just 489 calories per portion, this high protein Thai recipe can be enjoyed as part of any healthy diet or weight loss journey. Head to The Fast 800 Programme for more delicious high protein recipes that can help transform your health.
Ingredients
- 50g brown rice (see notes)
- 1 egg
- Juice of ½ a lemon
- 1 ½ fresh red chillies, remove the seeds if you don’t like it too hot
- 1 ½ garlic cloves
- ½ tbsp Sesame oil
- 115g Rump steak, trimmed of fat, thinly sliced
- 2 teaspoons oyster sauce
- 1 teaspoon tamari (see notes)
- 50g fine green beans, sliced diagonally
- small handful of Thai sweet basil
Instructions
- Cook the rice: as per packet instructions. It’s best to wait for the rice to be almost done before continuing as the remainder of the recipe will come together quickly.
- Poach egg/s: Crack an egg into a small cup and squeeze the juice of half a lemon over it. Let it sit for 1-2 minutes; you’ll notice the egg white will start to hold better around the yolk.
- Bring a pan of water to a simmer. Swirl the water before gently dropping in the egg. Continue to stir so the egg doesn’t touch the bottom, and cook for 4-5 minutes, depending on how runny you prefer the yolk. Remove the egg and set it aside until serving. Repeat for the remaining egg/s.
- Make Pad Krapow: Add chilli and garlic to a pestle and mortar and crush into large segments. A mini food processor or chopper can be used, but don’t over process.
- Heat sesame oil in a hot frying pan or wok. Once the oil is hot, add the chilli and garlic, and fry for 1 minute.
- Add thinly sliced steak to the wok and cook for 2-3 minutes. Then add oyster sauce, tamari, and sliced green beans. Stir fry for another minute, then turn off the heat and sprinkle in Thai basil, mixing it into the stir fry.
- Pour the pad krapow over the rice and top it off with a poached egg.
Join our email community
Learn more about The Fast 800 approach to healthy living by receiving our free content, health tips and recipes as well as exclusive offers, delivered straight to your inbox.
Notes
- Molly says: In Thailand this dish is always cooked with Holy Basil but this is usually impossible to obtain outside Thailand, so Thai sweet basil is used instead.
- Molly says: When eating Pad Krapow in Thailand, it is typically served with a sunny side up fried egg. However, to reduce calories, a runny poached egg is just as good.
- For convenience, we have used tamari, but Molly suggests: use 1 tsp light soy sauce and a splash of dark soy sauce for a more authentic flavour. If following a gluten free diet, please check the label of the tamari (or soy sauces) to ensure there are no sources of gluten.
- Use any wholegrain rice you wish for this dish - Molly suggests Thai Redberry Rice, but for your shopping convenience we have used brown rice in the ingredient list.
- If you cannot get Thai sweet basil, fresh coriander leaves are a good alternative.
- Serve with extra low calorie non-starchy vegetables if you wish.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve with a fresh poached egg.
