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Chinese Inspired Chicken Noodles
Lunch, DinnerSimple yet delicious! The stir-fry sauce has a sweet and umami flavour that goes perfectly with the fresh vegetables and chicken. This dish has a great balance of carbohydrates, healthy fats and protein making it the ideal pre or post-workout meal.
Calories491kcal
Carbs55g
Protein43g
Fats10.7g
For Exercise DayPerformance Benefits
This recipe would be ideal for an exercise day as it contains a good source of all three macronutrients. The high fibre content makes it more suitable as a post exercise meal. Fibre slows down gastric emptying and high fibre intake around high intensity exercise may cause stomach issues. It would also be a great option to have after exercise to replenish glycogen stores, support growth and repair muscle tissue.
Health Benefits
This recipe is packed with colourful and fresh vegetables that will provide you with a good amount of vitamins, minerals and antioxidants. A diet rich in vegetables has been shown to have positive effects on our blood pressure, immune health, heart health, brain function and digestion. Furthermore, this dish has a significant fibre content. Fibre promotes gut health and has even shown to reduce the risk of cardiovascular diseases and type 2 diabetes.
Expert Tips
This dish is great for meal prepping as it holds really well in the fridge for up to 4 days!
Equipment
- Chopping board
- Large Bowl
- Non-stick pan
- Saucepan
Ingredients
- 4 Chicken Breast
- ½ tsp Cornflour
- 2½ tbsp Reduced Salt Soy Sauce
- 2½ tbsp Oyster Sauce
- 1 Carrot (large)
- 100 g Sugar-Snap Peas
- 2 Spring Onions
- 150 g Broccolini
- 150 g Green Cabbage (pre-shredded and pre-washed)
- 2 tbsp Olive Oil
- 2 clove Garlic (minced)
- 240 g Eggs Noodles
- 1 tsp Soft Brown Sugar
- 1 tsp Sesame Oil
- 1 pinch Black Pepper
Servings
Instructions
- Cut the chicken breasts into thin strips. Place the chicken pieces into a bowl with the cornflour, 1 tsp soy sauce and 1 tsp oyster sauce.
- Mix everything together and set the bowl of chicken to the side to marinate while you prepare the vegetables.
- Wash your carrot and cut it into thin, long strips. Wash and dry the sugar-snap peas, broccolini and spring onion.
- Slice the spring onion into diagonal pieces and chop each broccolini stem into three.
- Place 1 tbsp of olive oil onto the pan along with the minced garlic. On medium heat, warm the pan up until the garlic is a light golden colour.
- Add the marinated chicken onto the pan and cook thoroughly. Add a pinch of black pepper.
- While the chicken is cooking, bring a pot of water to the boil and cook your egg noodles per pack instructions.
- Once cooked through, take the chicken out of the pan, place it into a bowl and set aside while the vegetables cook down.
- Add another 1 tbsp of olive oil onto the empty pan. Next add in the broccolini and carrots. Cover the pan with a lid and soften these vegetables for 5 minutes. Then add the cabbage, spring onions and sugar-snap peas to the pan. Cook the vegetables for a further 10 minutes.
- Once the noodles are soft, drain the water off and set the noodles to the side.
- When the vegetables are soft, add the chicken back into the pan.
- In a small bowl make the stir-fry sauce - 1 tsp soft brown sugar, 1 tsp sesame oil, 2 tbsp oyster sauce and 2 tbsp soy sauce.
- Add this sauce into the pan with the chicken and vegetables and stir.
- Next add your cooked egg noodles into the pan and mix everything together, making sure to coat all the noodles in the stir-fry sauce.
- Once everything is mixed together, take the pan off the heat and enjoy!
Nutrition
Serving: 1ServingCalories: 491kcalCarbohydrates: 55gProtein: 43gFat: 10.7gSaturated Fat: 1.9gPolyunsaturated Fat: 1.4gMonounsaturated Fat: 5.7gTrans Fat: 0.0137gCholesterol: 91mgSodium: 1283mgPotassium: 864mgFiber: 7.4gSugar: 12gVitamin A: 653ugVitamin C: 58mgCalcium: 72mgIron: 1.9mg
Tried this recipe?Let us know how it was!
