- 0:15 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
This noodle-free chicken Chinese chow mein is a quick and easy stir-fry perfect for those weeknights when you’re short on time or energy, or both.
Ingredients
- 3 medium carrots, peeled
- 2 garlic cloves, crushed
- 2cm piece fresh ginger, peeled, finely grated
- 1/3 cup oyster sauce
- 1/2 teaspoon ground white pepper
- 1/4 cup natural sliced almonds
- 2 teaspoons sesame seeds
- 2 tablespoons rice bran oil
- 400g chicken breast fillet, sliced
- 1 brown onion, cut into thin wedges
- 300g broccoli, cut into florets
- 1/4 green cabbage, shredded
- 1/2 cup bean sprouts, trimmed
Method
- Step 1Using a spiral slicer or julienne peeler, cut carrot into long, thin noodle shapes.
- Step 2Combine garlic, ginger, oyster sauce, pepper and 1/3 cup water in a jug.
- Step 3Heat a wok over high heat. Add almonds and sesame seeds. Stir-fry for 2 minutes or until toasted. Transfer to a bowl.
- Step 4Add 1/2 the oil to wok. Swirl to coat. Add chicken. Stir-fry for 3 minutes or until cooked through. Transfer to a heatproof bowl. Cover to keep warm.
- Step 5Add remaining oil. Swirl to coat. Add onion. Stir-fry for 2 to 3 minutes or until softened. Add carrot. Stir-fry for 2 minutes or until just tender. Add broccoli and shredded cabbage. Stir-fry for 2 minutes or until cabbage begins to wilt. Return chicken to wok with sauce mixture and bean sprouts. Stir-fry for 1 to 2 minutes or until heated through. Serve chow mein sprinkled with toasted almond mixture.
- High fibre
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1504 kj
Energy
17.7g
Fat Total
3g
Saturated Fat
11.2g
Fibre
31.4g
Protein
59mg
Cholesterol
1095mg
Sodium
15.9g
Carbs (total)
All nutrition values are per serve
Related Video
- Author: Claire Brookman
- Image credit: Craig Wall
- Publication: Super Food Ideas
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