Stir-fries are a great way to get nutritious and low-fat meals on the table. This one is a colourful combination of chicken, noodles and assorted capsicums.
Ingredients
- 450g packet 98% fat-free thin hokkien noodles
- 1/2 cup reduced-fat peanut butter
- 2 tablespoons rice wine vinegar
- 2 tablespoons salt-reduced soy sauce
- 1 tablespoon rice bran oil
- 500g chicken breast fillets, thinly sliced
- 2 garlic cloves, crushed
- 5cm piece fresh ginger, peeled, cut into matchsticks
- 1 medium red onion, cut into thin wedges
- 1 medium red capsicum, thinly sliced
- 1 medium green capsicum, thinly sliced
- 1 medium carrot, peeled, cut into matchsticks
- Chopped roasted peanuts, to serve
Method
- Step 1Place noodles in a heatproof bowl. Cover with boiling water. Stand for 1 to 2 minutes or until tender. Using a fork, separate noodles. Drain. Rinse under cold water.
- Step 2Combine peanut butter, vinegar and soy in a small bowl. Set aside.
- Step 3Meanwhile, heat a wok over high heat. Add 2 teaspoons oil. Swirl to coat. Stir-fry chicken, in batches, for 2 minutes or until browned all over and almost cooked through. Transfer to a bowl.
- Step 4Reduce heat to medium-high. Add remaining oil to wok. Swirl to coat. Stir-fry garlic, ginger and onion for 3 to 4 minutes or until onion has softened. Add capsicums and carrots. Stir-fry for 5 minutes or until vegetables are tender. Return chicken to pan with any juices. Stir-fry for 1 to 2 minutes or until cooked through. Add noodles and sauce mixture. Stir-fry for 3 minutes or until heated through. Serve with peanuts.
- Low carb
Nutrition
2836 kj
Energy
26.2g
Fat Total
4.7g
Saturated Fat
5.2g
Fibre
44.3g
Protein
81mg
Cholesterol
984mg
Sodium
62.8g
Carbs (total)
All nutrition values are per serve
Notes
Prepare in advance. Make step 2 of the recipe. Transfer to an airtight container. Refrigerate for up to 3 days.
- Author: Liz Macri
- Image credit: Craig Wall & Andrew Young
- Publication: Super Food Ideas
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