Chicken chop suey
Serves: 4
Time to make: 20 mins
Total cost: $15.56 / $3.89 per serve
(at time of publication)
Ingredients
- 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
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Instructions
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 387cal
-
Kilojoules 1620kJ
-
Protein 36g
-
Total fat 8g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 12g
-
Dietary fibre 5g
-
Sodium 790mg
-
Calcium 70mg
-
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
