Chicken and vegetable chow mein

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

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Serves: 4

Time to make: 30 mins

Ingredients

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250g dried noodles
1 teaspoon sesame oil
¼ cup salt-reduced chicken stock
2 tablespoons Chinese rice wine or white wine vinegar
1 ½ tablespoons hoisin sauce
500g skinless chicken breast fillets, thinly sliced
1 teaspoon Chinese five spice
cooking spray oil
2 teaspoons grated fresh ginger
1 carrot, cut in matchsticks
1 red capsicum, sliced
4 spring onions, sliced diagonally
2 cups shredded cabbage

Instructions

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1 Cook noodles following packet instructions. Drain and rinse. Toss with sesame oil. Set aside.

2 To make sauce, combine stock, rice wine and hoisin sauce in a small bowl. Set aside.

3 Sprinkle chicken with five spice. Heat a large wok over a high heat. Spray with oil. Stir-fry chicken in batches for 2-3 minutes or until golden brown. Remove. Set aside.

4 Return wok to a high heat. Spray with a little more oil. Add ginger and carrot. Stir-fry for 1-2 minutes. Add capsicum, onions and cabbage. Stir-fry for 2 minutes.

5 Add noodles, chicken and sauce to wok. Toss to combine. Cook for 2 minutes or until heated through.

Variations

Make it gluten free: Use gluten-free noodles and stock, and gluten-free soy sauce or tamari instead of hoisin.

Nutrition Info (per serve)

Calories 495cal

Kilojoules 2070kJ

Protein 36g

Total fat 20g

–Saturated fat 6g

Carbohydrates 45g

–Sugars 5g

Dietary fibre 4g

Sodium 570mg

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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