Chicken and pumpkin stir-fry

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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You’ve got to try our low-calorie, dairy-free chicken and pumpkin stir-fry. On the table in 25 minutes, it's packed with flavour and is a healthy, tasty midweek dinner for the family.

Serves: 4

Time to make: 25 mins

Ingredients

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400g udon noodles
5cm piece fresh ginger, grated
1 tablespoon oil plus spray oil
2 onions, sliced
1 red chilli, deseeded, sliced, or dried chilli flakes
500g lean chicken breast or tenderloins, cut in strips
500g pumpkin, cut in chunks
200g bok choy, shredded

Instructions

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1 Cook noodles following packet directions. Drain and add half the ginger. Toss and keep warm.

2 Heat half the oil in a non-stick pan or wok over a high heat. Add onions, chilli and remaining ginger. Stir-fry for 2-3 minutes.

3 Add chicken and cook for 3 more minutes or until browned. Add pumpkin with remaining oil and a little oil spray, if necessary, and cook for 4-5 minutes, stirring occasionally. Add bok choy and cook for a few more minutes.

4 Add noodles to wok or pan and toss. Heat through. Season to taste. Serve stir-fry garnished with fresh coriander if you prefer.

Variations

Make it gluten free: Use gluten-free noodles.

Nutrition Info (per serve)

Calories 357 cal

Kilojoules 1500 kJ

Protein 33 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 35 g

Sugar 8 g

Dietary fibre 5 g

Sodium 190 mg

Calcium 60 mg

Iron 1.5 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.

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