Chicken and broccoli chow mein noodles

Author: Darlene Allston

Photographer: Mark O'Meara

In twenty minutes you can have this low-calorie and dairy-free dish on the table - and it won't break the bank!

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

3 teaspoons cornflourcornstarchX
2 cloves garlic, crushed
¼ cup oyster sauce
400g chicken breast fillets, sliced
1 medium red onion, cut into wedges
1 medium red capsicum, cut into 2cm pieces
6 cups broccoli florets
125g vermicelli rice noodles, soaked in boiling water, drained

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Instructions

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1 In a jug, combine cornflour with a little of a cup of water. Add the remaining water, garlic and oyster sauce.

2 Spray a large wok or non-stick frying pan with oil and set over a high heat. Stir-fry the chicken, in two batches, for 2-3 minutes, or until golden and cooked through. Set aside.

3 Spray wok or pan with oil again and return to a high heat. Stir-fry red onion and capsicum for 2-3 minutes. Add broccoli and continue to cook for 2 minutes. Set all vegetables aside.

4 Add sauce mix to the hot pan and stir until mixture simmers and thickens. Add noodles, chicken and vegetables and toss in sauce. To serve, divide among 4 bowls.

Variations

Make it gluten free: Check cornflour and oyster sauce are gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 367 cal

Kilojoules 1540 kJ

Protein 30 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 35 g

Sugar 7 g

Dietary fibre 6 g

Sodium 720 mg

Calcium 70 mg

Iron 2 mg

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.