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

More weights & measures

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

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

–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.

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