- 0:25 Prep
- 0:25 Cook
- 4 Servings
- Capable cooks
With its healthy medley of vegies, Thai-style rissoles and very little fat, this meal also hits the high notes for flavour.
Ingredients
- 400g chicken thigh fillets, trimmed, chopped
- 1 lemongrass stalk, white part only, finely chopped
- 2cm piece fresh ginger, peeled, finely chopped
- 1/4 cup fresh coriander leaves
- 1 eggwhite
- 250g fresh chow mein noodles
- 2 teaspoons vegetable oil
- 1 red capsicum, cut into short thin strips
- 125g baby corn, halved lengthways
- 2 zucchini, cut into matchsticks
- 100g snow peas, shredded
- 1 small red onion, halved, thinly sliced
- 1 bunch pak choy, trimmed, leaves separated
- 2 tablespoons sweet chilli sauce
- fresh coriander leaves, to serve
Method
- Step 1Process chicken, lemongrass, ginger and coriander together until finely chopped. Add eggwhite. Process to combine. Using 1 heaped tablespoon mixture at a time, shape into 12 rissoles. Place on a plate. Cover. Refrigerate until required.
- Step 2Place noodles in a heatproof bowl. Cover with boiling water. Stand for 3 minutes or until noodles soften. Drain. Set aside.
- Step 3Heat 1 teaspoon oil in a large non-stick frying pan over medium heat. Cook rissoles, in batches, for 2 to 3 minutes each side or until cooked through. Transfer to a plate. Cover loosely with foil. Set aside.
- Step 4Heat remaining oil in a wok over medium-high heat. Add capsicum, corn, zucchini, snow peas and onion. Stir-fry for 2 to 3 minutes or until just tender. Add pak choy. Stir-fry for 1 minute or until leaves have wilted.
- Step 5Add sweet chilli sauce and noodles. Toss to combine. Divide mixture between plates. Top with rissoles. Sprinkle with coriander. Serve.
- Diabetes friendly
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1539 kj
Energy
12.2g
Fat Total
2.8g
Saturated Fat
5.2g
Fibre
27.6g
Protein
87mg
Cholesterol
303mg
Sodium
34.6g
Carbs (total)
All nutrition values are per serve
Notes
- Author: Alison Roberts
- Image credit: Georgie Cole
- Publication: Super Food Ideas
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