Easy Pad Thai
Servings: 6


  • 8 cups cooked whole wheat angel hair pasta
  • 2 cups of bean sprouts
  • 2 cups of grated carrots
  • 1 cup chopped green onions
  • Protein: 2 cups of cooked chicken breast, cooked tofu, or 4 eggs (scrambled and chopped up)
  • ½ cup chopped peanuts
  • Optional: chopped fresh cilantro, lime wedges


  • ½ cup all natural peanut butter
  • ½ cup low-sodium soy sauce
  • ½ cup lime juice
  • Fresh or powdered ginger, to taste
  • Red pepper flakes, to taste


  • Toss pasta with bean sprouts, carrots, green onions, and protein
  • In a separate bowl, combine all sauce ingredients
  • Add sauce to pasta mixture
  • Garnish with peanuts and cilantro/lime wedges, if desired

Nutrients per Serving (per one serving of recipe) – 6 servings

In this chart you’ll see the amount of nutrients for one serving of your recipe. Compare these numbers to the recommended daily intake for your age and sex. You can get this information using Dietitians of Canada – EATracker.

Calories (kcal) 676 Folate (DFE) 144.5
Fat (g) 26.6 Vitamin B6 (mg) 0.9
Protein (g) 42.4 Vitamin B12 (μg) 0.2
Carbohydrate (g) 77.3 Calcium (mg) 119.1
Sugar (g) 12 Iron (mg) 5.2
Fibre (g) 13.4 Sodium (mg) 913.6
Vitamin A (RAE) 654.7 Potassium (mg) 1092.4
Vitamin C (mg) 14.4
Vitamin D (μg) 0.1
Vitamin E (mg) 5.6
Thiamin (mg) 0.6
Riboflavin (mg) 0.3
Niacin (NE) 24.6

Food Guide Servings (per one serving of recipe)

In the chart below you’ll see the number of Food Guide Servings for one serving of your recipe. Compare these numbers to the number of Food Guide Servings recommended for your age and sex in Canada’s Food Guide.

Vegetables and Fruit 2.22
Grain Products 2.67
Milk and Alternatives 0
Meat and Alternatives 2.05