Heartful Flavours | Heart Healthy

Thai Pad See Ew

July 22, 2026 Dr Rebecca Luong, PhD, MND, BSc, APD

Serves 4

Prep: 20mins | Cook: 10mins

Total: 30mins

Ingredients you need:

♥ 750-900g vegetables (E.g. 2 bunches Chinese Broccoli (Gai Lan), cut into 5cm length and thick stems halved)

♥ 4 cloves garlic, finely chopped (12g)

♥ 0.5 tsp pepper (1g)

♥ 4 cups fresh or undercooked wide rice noodles from dry, pull noodles apart when warm before stir-frying, microwaved if needed if cold (680g) (≈176g dry)

♥ 3 tbs extra virgin olive oil (60mL)

♥ 4 tbs boiled water (64mL)

♥ 1 tbs Heartful Flavours 'Oister' Sauce Seasoning (8g)

♥ 0.25 tbs Heartful Flavours 'Fiish' Sauce Seasoning (2g)

♥ 0.25 tbs Heartful Flavours 'Soi' Sauce Seasoning (2g)

Choose your protein:

♥ 240g skinless chicken breast or thigh, cut into bite-sized pieces and

♥ 2 eggs

♥ Alternatives: 500g prawns OR 500g seafood OR 700g firm tofu, cubed or tofu puffs OR 480g chicken, cut into bite-sized pieces OR 8 eggs OR 400g lean beef, sliced (limit red meat to once a week) (half the amount if choosing two proteins)

Create This in Easy Steps:

1. Mix Heartful Flavours 'Oister' Sauce Seasoning, Heartful Flavours 'Fiish' Sauce Seasoning and Heartful Flavours 'Soi' Sauce Seasoning with pepper, boiled water and 1.5 tbs extra virgin olive oil.

2. Heat 1.5 tbs oil in a large pan over high heat. Add the garlic and stir-fry for 15-30 seconds. Add chicken and stir-fry until half cooked. Add Chinese broccoli stems then add the leaves. Push everything to the side of the pan, crack in eggs, quickly scramble then mix everything together. Add the noodles and mixed sauce. Gently toss together until well coated for 1-2 minutes.

3. Serve and enjoy!

Each Serve Gives You:

♥ 2.5-3 serves of vegetables

♥ 1 serve of meat/alternatives

♥ 2 serves of grains

The Australian Dietary Guidelines