Satay chicken stir-fry

Author: Healthy Food Guide reader recipe

Photographer: Joanna Wickham

First published: Jun 2007

Serves: 2

Time to make: 15 mins

Total cost: $9.90 / $4.95 per serve

(at time of publication)

Ingredients

More weights & measures

1 teaspoon peanut oil

300g chicken stir-fry meat

1 cup frozen stir-fry vegetables

1 cup frozen carrot, pea and corn sweetcornXmix

175g easy-cook noodles

2 tablespoons crunchy peanut butter

4 tablespoons Thai sweet chilli sauce

Instructions

1 Heat a wok or large non-stick frying pan for a few minutes with the oil. Add chicken and stir-fry for 5-6 minutes.

2 Meanwhile, cook veges in the microwave for 6-7 minutes, covered with plastic wrap. Add veges and noodles to chicken and stir-fry for a few minutes.

3 Mix peanut butter and chilli sauce together with 2 tablespoons of water and add to pan. Stir-fry for a few more minutes and serve immediately.

Recipe supplied by Healthy Food Guide reader, Victoria Wood (Wellington)

Variations

Try throwing in some ginger, or add lite coconut cream, chopped cooked pumpkin pieces, puréed canned chickpeas and spices to transform this dish into a yummy curry.

HFG tip

Victoria says: “My husband and I often don’t get home from work until nearly 6pm. By that time we are starving and need to have dinner in front of us within 15 minutes, otherwise the biscuit tin is abused. It’s great as a quick meal for a group, too – I just double-up the quantities.”

Nutrition Info (per serve)

Calories 476cal

Kilojoules 1990kJ

Protein 13g

Total fat 13g

–Saturated fat 2.8g

Carbohydrates 45.4g

–Sugars 19.8g

Dietary fibre 6.4g

Sodium 145mg

Calcium 60mg

Iron 2.4mg

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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