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–+ servings

10 Minute Chow Mein

Dinner
A 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!
4.25 stars from 4 votes
Calories520kcal
Carbs77g
Protein32g
Fats10g
For Intensive Exercise
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Prep Time 2 minutes
Cook Time 10 minutes
Total Time 12 minutes
Performance 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
2 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
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