Chilli chicken noodles
A spicy noodle dish that is high in protein but low in calories is a great option instead of a takeaway.
Serves: 4
Time to make: 35 mins
Total cost: $19.20 / $4.80 per serve
(at time of publication)
Ingredients
- 250g pad Thai rice noodles
- 1 tablespoon olive oil
- 2½ cups roughly chopped kale
- 2 cloves garlic, crushed
- 2 teaspoons chilli paste
- 1 tablespoon ginger paste
- 1 medium onion, thinly sliced into wedges
- 500g chicken breast fillets, thinly sliced
- ½ x 425g can baby corn spears, drained, halved lengthways
- 1 bunch asparagus, trimmed, sliced
- 1½ tablespoons reduced-salt soy sauce
- 3 tablespoons chopped nuts
- fresh chilli, sliced, to serve (optional)
Instructions
1 In a large heatproof bowl, place noodles. Cover with boiling water and leave for 5-10 minutes. Drain well.
2 In a large wok or non-stick frying pan, heat half of the oil over medium-high. Stir-fry chopped kale for 1 minute, or until just wilted. Remove kale from pan and set aside.
3 Add remaining oil to pan and swirl to coat base. Add garlic, chilli and ginger. Cook for 30 seconds. Add onion and stir-fry for 1 minute. Add chicken strips and stir-fry for 1-2 minutes, or until chicken is lightly golden.
4 Add corn and asparagus. Stir-fry for 1-2 minutes. Add a splash of water to pan to create steam, if needed. Add noodles and toss to combine. Drizzle over soy sauce. To serve, divide noodles among 4 bowls and scatter with chopped nuts and chilli, if using.
Variations
Make it low FODMAP: Use 1 tablespoon garlic infused oil instead of garlic, green tips of spring onions instead of onions and green beans instead of asparagus.
Make it gluten free: Check pastes and soy sauce are gluten free.
Nutrition Info (per serve)
-
Calories 392cal
-
Kilojoules 1640kJ
-
Protein 36g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 35g
-
–Sugars 6g
-
Dietary fibre 5g
-
Sodium 440mg
-
Calcium 160mg
-
Iron 2.5mg
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.
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