Recipes
Advice

Chicken chow mein

 
Rating: 
5
Average: 5 (1 vote)
Rating: 
5
Average: 5 (1 vote)
Serves: 4
Time to make: 20 mins
Total cost: $12.00 / $3.00 per serve
(at time of publication)
High protein
Full ingredients list: 
  • 200g mie goreng noodles
  • 500g skinless chicken breast fillets, cut into strips
  • 2 cups cauliflower florets
  • 1/4 cup brown sugar
  • 1/4 cup salt-reduced soy sauce
  • 1/4 cup vinegar
  • 1 tablespoon cornflour
  • 1 teaspoon vegetable oil
  • 4 green onions, peeled, thinly sliced
  • 1 red capsicum, seeded, thinly sliced
  • 100g green beans, trimmed, halved
  • 2 cups shredded cabbage

Nutritional information (per serve)

Kilojoules: 
2,130kJ
Calories: 
509cal
Protein: 
52g
Total fat: 
20g
Saturated fat: 
7g
Carbohydrates: 
28g
Sugars: 
14g
Dietary fibre: 
4g
Sodium: 
760mg
Calcium: 
80mg
Iron: 
3mg

Instructions

Instructions and steps: 

Step 1 Put noodles into a bowl and cover with boiling water. Stand for 5-8 minutes or until tender. Drain. Rinse under cold water. Return to bowl.

Step 2 Fill wok 1/3 full of cold water and bring to the boil. Reduce heat and add chicken fillets. Gently simmer for 8-10 minutes or until cooked through. Remove chicken with a slotted spoon and transfer to a plate. Shred or thinly slice.

Step 3 Add cauliflower to wok and cook for 3-5 minutes or until just tender. Drain, reserving 1 cup of liquid. Set aside. Combine brown sugar, soy sauce, vinegar and cornflour in a jug.

Step 4 Clean wok. Add oil and swirl to coat sides. Heat wok over high heat. Add onion, capsicum and green beans. Stir-fry for 3 minutes or until vegies are just tender. Add reserved liquid, cabbage and cauliflower to wok. Stir until well combined. Add chicken, noodles and sugar mixture. Stir until well combined. Bring sauce to the boil. Reduce heat. Cook until sauce thickens. Divide between 4 bowls. Serve immediately.

About this recipe

Recipe by: 
Chrissy Freer
Dixie Elliott
First published: January 2009