Wok-tossed chicken chow mein
2
| Prep | 15 min | |
| Cook | 5 min |
- Chow mein noodles, fresh, 200 g
- Sweet chilli sauce, 1 tablespoon(s)
- Soy sauce, salt-reduced, 1 teaspoon(s)
- Curry powder, 1 teaspoon(s)
- Ginger, fresh, 1 teaspoon(s), grated
- Lemongrass, 1 teaspoon(s), diced, or lemongrass paste
- Olive oil spray, 6 spray(s)
- Mushrooms, ½ cup(s), sliced
- Carrot, 1 medium carrot(s), peeled, shredded
- Red capsicum, ½ capsicum(s), thinly sliced
- Green beans, 1 cup(s), chopped
- Frozen peas, ½ cup(s)
- Celery, 1 stalk(s), diced
- Spring onion, 1 medium onion(s), thinly sliced
- Red cabbage, ½ cup(s), shredded
- Chicken breast, lean, baked, 200 g, shredded
- Coriander, 2 sprig(s), optional
Method
Place the noodles into a heatproof bowl, cover with boiling water. Stand for 3 minutes. Drain.
To make dressing, in a jar, combine sweet chilli sauce, soy sauce, curry powder, ginger, lemongrass and 2 tablespoons of water. Secure the lid and shake well to combine.
Spray wok with oil and heat over medium-high heat until hot. Add the mushrooms, carrot and capsicum, spray with oil and stir-fry 1 minute. Add the beans, stir-fry 30 seconds. Add the noodles, spray with oil and stir-fry 30 seconds.
Add the peas, celery, onion, cabbage and chicken, stir-fry 30 seconds.
Add dressing to the wok and stir-fry until well combined. Serve into two bowls and scatter over the coriander (optional).
TIP: You can prepare the chow mein ahead of time. Place into a lunch box or bowl and serve cold or warm in the microwave.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1 |
| Bread & Cereals | 2 |
| Vegetables | 2.4 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 508 |
| Protein | 44.8 g |
| Total fat | 11.2 g |
| - Saturated fat | 2.5 g |
| Total carbohydrates | 49.9 g |
| - Total sugars | 11.4 g |
| Fibre | 11.9 g |
| Sodium | 536 mg |