Chicken and pumpkin stir-fry
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.
Reviewed by our expert panel Serves: 4
Time to make: 25 mins
Total cost: $24.40 / $6.10 per serve
(at time of publication)
Ingredients
- 400g udon noodles
- 5cm piece fresh ginger, grated
- 1 tablespoon oil plus oil spray
- 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
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 357cal
-
Kilojoules 1500kJ
-
Protein 33g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 35g
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–Sugars 8g
-
Dietary fibre 5g
-
Sodium 190mg
-
Calcium 60mg
-
Iron 1.5mg
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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