Name: Chicken chow mein
Prep time: 10 minutes
Cook time: 15 minutes
Yield: 3
Ingredients: 1 tbsp sunflower oil; 1 onion, halved and thinly sliced; 2 chicken breasts (300g), shredded into 4cm-long strips; 1 carrot, cut into 2cm-long matchsticks; 125g shiitake mushrooms; 1 courgette, cut into sticks; 100g fresh frozen soya (edamame) beans, defrosted; 2 tsp Chinese five-spice; 2 tsp reduced-salt soy sauce; 2 cloves garlic, crushed; 300g pack ready-cooked egg noodles

Our healthier take on this classic is low in saturated fat, sugar and salt, and gives you two of your five a day.

Serves

Prep

10 minutes

Cook

15 minutes

Each 403g serving contains (excludes serving suggestion)

KCal

408

Carbs

39.1g

Fibre

6.5g

Protein

35.0g

Fat

11.0g

Saturates

1.6g

Sugars

7.3g

Salt

0.94g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

1 tbsp sunflower oil

1 onion, halved and thinly sliced

2 chicken breasts (300g), shredded into 4cm-long strips

1 carrot, cut into 2cm-long matchsticks

125g shiitake mushrooms

1 courgette, cut into sticks

100g fresh frozen soya (edamame) beans, defrosted

2 tsp Chinese five-spice

2 tsp reduced-salt soy sauce

2 cloves garlic, crushed

300g pack ready-cooked egg noodles

Please view Whisk.com privacy policy for more information

Method

Step 1

Add the sunflower oil to a large pan or wok, then add the onion and cookfor 2 minutes.

Step 2

Next, add the chicken and stir constantly for 3-4 minutes, making sure the pieces don't stick together.

Step 3

Add the carrots, mushrooms and courgette. Cook for a further 3-4 minutes, again, stirring constantly.

Step 4

Next, add the soya beans, Chinese five-spice, soy sauce, garlic and noodles.

Step 5

Mix well for another 3-4 minutes until the noodles are hot through.

Recipe tips

For a gluten-free alternative, use rice noodles and gluten-free tamari.
You could swap out the soya beans for chickpeas or frozen green beans.
Go veggie by using marinated tofu pieces instead of chicken.
This recipe would also work well with turkey instead of chicken.
Shiitake mushrooms are a natural flavour enhancer and far healthier than the monosodium glutamate used in many Chinese takeaways.

Talk to us about diabetes

Chicken chow mein

Ingredients