10 Minute Chow Mein
DinnerA ridiculously easy prawn chow mein!... You need a few of these types of recipes up your sleeve for days when time is tight. A great option to save time and still get a good hit of vegetables, carbs and protein on board!
Calories520kcal
Carbs77g
Protein32g
Fats10g
For Intensive ExercisePerformance Benefits
The high carbohydrate content of this recipe will help to top up your glycogen stores to support recovery after high intensity exercise.
Health Benefits
Packed full of goodness, this recipe contains over 150% of your daily recommended intake (RI) of Vitamin C and over 100% of your RI for Vitamin A, K and B12.
Expert Tips
This would be a great meal to throw together after an intense training session or to add to your carb loading meal plan! Due to the high fibre content from the vegetables, be careful not to consume too close to performance.
Equipment
- Medium sized pot
- Large wok
Ingredients
- 150 g Rice noodles (dry weight)
- 1 tbsp Olive oil
- 1 Red bell pepper (chopped)
- 1 Carrot (grated or thinly sliced)
- 2 cloves Garlic (crushed)
- 1 thumb-sized piece Ginger (grated)
- ¼ tsp Chilli powder
- 1 tsp Chinese 5 spice
- 2 handful Kale (chopped)
- 200 g Prawns
- 100 g Peas
- 1 cup Spinach
- 2 tbsp Soy sauce
- 1 tbsp Honey
Servings
Instructions
- Heat the oil in a large wok.
- Bring a pot of water to the boil. Add the noodles and cook for 8-10 minutes (or as per packet instructions).
- Add the pepper and carrot to the wok and cook on a high heat for 3 minutes.
- Turn heat to medium, add the garlic, ginger, chilli, 5 spice, kale and prawns. Mix well and cook for 5 minutes.
- Mix in the peas, spinach, soy sauce and honey. Cook for a further 2 minutes.
- Drain the noodles and add to the wok. Mix well to combine the vegetables and noodles before serving!
Nutrition
Serving: 1ServingCalories: 520kcalCarbohydrates: 77gProtein: 32gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 130mgSodium: 1655mgPotassium: 602mgFiber: 10gSugar: 22gVitamin A: 852ugVitamin C: 121mgCalcium: 203mgIron: 5mg
Tried this recipe?Let us know how it was!
