Chicken and vegetable chow mein

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: André Martin

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Serves: 4

Time to make: 30 mins

Ingredients

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250g dried noodles
1 teaspoon sesame oil
¼ cup salt-reduced chicken stock
2 tablespoons Chinese rice wine or white wine vinegar
1 ½ tablespoons hoisin sauce
500g skinless chicken breast fillets, thinly sliced
1 teaspoon Chinese five spice
cooking spray oil
2 teaspoons grated fresh ginger
1 carrot, cut in matchsticks
1 red capsicum, sliced
4 spring onions, sliced diagonally
2 cups shredded cabbage

Instructions

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1 Cook noodles following packet instructions. Drain and rinse. Toss with sesame oil. Set aside.

2 To make sauce, combine stock, rice wine and hoisin sauce in a small bowl. Set aside.

3 Sprinkle chicken with five spice. Heat a large wok over a high heat. Spray with oil. Stir-fry chicken in batches for 2-3 minutes or until golden brown. Remove. Set aside.

4 Return wok to a high heat. Spray with a little more oil. Add ginger and carrot. Stir-fry for 1-2 minutes. Add capsicum, onions and cabbage. Stir-fry for 2 minutes.

5 Add noodles, chicken and sauce to wok. Toss to combine. Cook for 2 minutes or until heated through.

Variations

Make it gluten free: Use gluten-free noodles and stock, and gluten-free soy sauce or tamari instead of hoisin.

Nutrition Info (per serve)

Calories 495 cal

Kilojoules 2070 kJ

Protein 36 g

Total fat 20 g

Saturated fat 6 g

Carbohydrates 45 g

Sugar 5 g

Dietary fibre 4 g

Sodium 570 mg

Calcium 70 mg

Iron 2 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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