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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.
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Serves: 4
Time to make: 25 mins

Total cost: $ 24.40 / $ 6.10 per serve

(at time of publication)


Chicken and pumpkin stir-fry

  • Ingredients

  • Nutrition Info.(per serve)

  • 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

  • Nutrition Info

    • 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

    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.


    Cutting dairy out of your diet for health reasons or because you’re vegan doesn’t have to be a chore. Healthy Food Guide has an extensive collection of healthy dairy-free recipes to make the transition easy and delicious. Having type 2 diabetes, or pre-diabetes, doesn't mean you can't enjoy amazing food! Here are hundreds of healthy and delicious type-2 diabetes-friendly recipes. Browse hundreds of recipes with a gluten-free option. Easy and healthy gluten free meals, delicious cakes and desserts. Browse hundreds of low-kilojoule recipes. Delicious low-kilojoule/calorie meal and snack ideas. Browse hundreds of low sodium recipes. Lower your sodium intake with delicious and healthy meal ideas.

    Variations

    Make it gluten free: Use gluten-free noodles.

    Rate this recipe

    • 1 People Rated This Recipe

    • Average Rating

    • (5 / 5)
    Author: Sarah Swain - Food writer, stylist and recipe creator
    Photographer: Melanie Jenkins
    First published: Sep 2014
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