Chicken chop suey

Author: Bronwen King - NZ registered nutritionist

Photographer: Wendy Fenwick

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Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

150g rice vermicelli

1 tablespoon garlic-flavoured oil

1 red capsicum, diced or sliced

2 medium carrots, cut into slices

½ head broccoli, cut into bite-sized pieces (remember to use the stem as well)

1 ½ cups green beans (fresh or frozen), sliced or left whole

500g chicken breast

2 teaspoons grated fresh ginger

¼ cup reduced-salt soy sauce

4 tablespoons sweet chilli sauce

½ cup water

Instructions

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1 Place the vermicelli in a large bowl and cover with boiling water; soak for around 5 minutes until expanded, then drain and set aside.

2 Heat oil in large, heavy- bottomed pan, add pepper, carrot and broccoli and stir fry for a couple of minutes. Add chopped chicken and ginger and stir-fry over medium heat until chicken is cooked.

3 Cut vermicelli up a little; add to the chicken together with the soy sauce, sweet chilli sauce, water and beans. Bring to the boil and simmer for a further 5 minutes — more water can be added if needed.

Variations

Replace chicken with lean beef, lamb, pork or mince.
Make it gluten free: Use gluten-free soy sauce and check sweet chilli sauce is gluten free.

HFG tip

Make garlic-flavoured oil by peeling and slicing garlic cloves, adding to a bottle of oil and allowing time to infuse. Remember not to use the garlic pieces in your cooking.

If you are on a low FODMAP diet choose a sweet chilli sauce that does not contain garlic or make your own.

Nutrition Info (per serve)

Calories 387 cal

Kilojoules 1620 kJ

Protein 36 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 12 g

Dietary fibre 5 g

Sodium 790 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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