Chicken chop suey

Author: Bronwen King - NZ registered nutritionist

Photographer: Wendy Fenwick

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Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

150g rice vermicelli

1 tablespoon garlic-flavoured oil

1 red capsicum, diced or sliced

2 medium carrots, cut into slices

½ head broccoli, cut into bite-sized pieces (remember to use the stem as well)

1 ½ cups green beans (fresh or frozen), sliced or left whole

500g chicken breast

2 teaspoons grated fresh ginger

¼ cup reduced-salt soy sauce

4 tablespoons sweet chilli sauce

½ cup water

Instructions

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1 Place the vermicelli in a large bowl and cover with boiling water; soak for around 5 minutes until expanded, then drain and set aside.

2 Heat oil in large, heavy- bottomed pan, add pepper, carrot and broccoli and stir fry for a couple of minutes. Add chopped chicken and ginger and stir-fry over medium heat until chicken is cooked.

3 Cut vermicelli up a little; add to the chicken together with the soy sauce, sweet chilli sauce, water and beans. Bring to the boil and simmer for a further 5 minutes — more water can be added if needed.

Variations

Replace chicken with lean beef, lamb, pork or mince.
Make it gluten free: Use gluten-free soy sauce and check sweet chilli sauce is gluten free.

HFG tip

Make garlic-flavoured oil by peeling and slicing garlic cloves, adding to a bottle of oil and allowing time to infuse. Remember not to use the garlic pieces in your cooking.

If you are on a low FODMAP diet choose a sweet chilli sauce that does not contain garlic or make your own.

Nutrition Info (per serve)

Calories 387cal

Kilojoules 1620kJ

Protein 36g

Total fat 8g

–Saturated fat 2g

Carbohydrates 45g

–Sugars 12g

Dietary fibre 5g

Sodium 790mg

Calcium 70mg

Iron 2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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