Chicken chow mein
Serves: 4
Time to make: 20 mins
Total cost: $20.24 / $5.06 per serve
(at time of publication)
Ingredients
- 200g rice noodles
- 500g skinless chicken breast fillets, cut in strips
- 2 cups cauliflower florets
- ¼ cup brown sugar
- 2 tablespoons salt-reduced soy sauce
- ¼ cup vinegar
- 1 tablespoon cornflour
- 1 teaspoon vegetable oil
- 4 spring onions, peeled, thinly sliced
- 1 cup (120g) green beans, trimmed, halved
- 1 red capsicum, seeded, thinly sliced
- 2 cups shredded cabbage
Instructions
1 Cook noodles following packet directions. Place in a bowl.
2 Fill wok a third full with cold water and bring to the boil. Reduce heat and add chicken fillets. Gently simmer for 8-10 minutes, or until cooked through. Remove chicken with a slotted spoon and transfer to a plate. Shred or thinly slice.
3 Add cauliflower to wok and cook for 3-5 minutes or until just tender. Drain, reserving 1 cup of liquid. Set aside. In a jug, mix sugar, soy sauce, 2 tablespoons water, vinegar and cornflour.
4 In a clean wok, add oil and swirl to coat sides. Heat wok over a high heat. Add onions, green beans and capsicum. Stir-fry for 3 minutes, or until vegetables are just tender. Add reserved liquid, cabbage and cauliflower. Stir until well combined.
5 Add chicken, noodles and sugar mixture to wok. Stir until well combined. Bring sauce to the boil. Reduce heat. Cook until sauce thickens. Divide among 4 bowls. Serve immediately.
Variations
Make it gluten free: Check soy sauce and cornflour are gluten free.
Nutrition Info (per serve)
Kilojoules 2040kJ
Calories 487cal
Protein 37g
Total fat 13g
–Saturated fat 4g
Carbohydrates 50g
–Sugars 19g
Dietary fibre 8g
Sodium 640mg
Calcium 110mg
Iron 2.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: André Martin
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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