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.
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)
Kilojoules 1500kJ
Calories 357cal
Protein 33g
Total fat 9g
–Saturated fat 2g
Carbohydrates 35g
–Sugars 8g
Dietary fibre 5g
Sodium 190mg
Calcium 60mg
Iron 1.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
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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