Chicken, broccoli and mushroom stir-fry
Reviewed by our expert panelServes: 4
Time to make: 25 mins
Total cost: $24.84 / $6.21 per serve
(at time of publication)
Ingredients
- 2 tablespoons gluten-free soy sauce
- 2 tablespoons gluten-free barbecue sauce
- 1 tablespoon water
- 200g rice stick noodles
- 2 teaspoons peanut oil
- 400g skinless chicken breast fillets, thinly sliced
- 1 onion, cut in thin wedges
- 3cm piece fresh ginger, peeled, cut in thin matchsticks
- 150g mushrooms, halved
- 200g green beans, trimmed, cut in 4cm lengths
- 1 head broccoli, top and stalk, sliced
- 2 cups spinach leaves, washed, sliced
Instructions
1 In a small bowl combine soy and barbecue sauces and water. Set aside. Place noodles in a large bowl. Cover with boiling water and set aside to soak for 5 minutes. Drain well.
2 Meanwhile, heat half the oil in a wok or frying pan over a high heat. Cook chicken in batches for 2–3 minutes or until golden. Remove from wok and set aside.
3 Return wok to a high heat. Add the remaining oil, onion and ginger. Stir-fry for 2 minutes. Add mushrooms. Stir-fry for 1 minute then add beans and broccoli. Stir-fry for 2 more minutes.
4 Return chicken to wok with spinach, noodles and combined sauces. Toss until everything is coated and spinach is just wilted. Serve immediately.
Nutrition Info (per serve)
-
Kilojoules 1080kJ
-
Calories 258cal
-
Protein 29g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 25g
-
–Sugars 6g
-
Dietary fibre 5g
-
Sodium 630mg
-
Calcium 80mg
-
Iron 2mg
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.
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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