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Healthy Chicken Chow Mein

Preparation: 10 mins

Cooking: 15 mins

Serves 4, costs under £7.00

Ingredients

  • 1 Tablespoon Vegetable Oil (10g)
  • 4 Chicken Breasts (400g) (small sized)
  • 2 Onions (300g) (medium sized)
  • 2 Garlic Cloves (6g)
  • 4 Spring Onions (40g)
  • 1 Red Pepper (160g)
  • ½ Pack Pak Choi (100g)
  • 2 Carrots (160g) (medium sized)
  • ½ Teaspoon Ground Ginger (2g)
  • 2 Packs Straight to Wok Noodles (600g)
  • 4 Teaspoons Soy Sauce (20g) (reduced salt)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and chop the onions and garlic. 
  2. Wash and slice the spring onions.
  3. Wash, de-seed and thinly slice the pepper.
  4. Shred the pak choi.
  5. Wash, peel and thinly slice the carrots.
  6. Heat the oil in a large frying pan or wok.
  7. Stir fry the chicken, onion and garlic until golden brown
  8. Reduce the heat and add the spring onions, pepper, pak choi, carrots and ground ginger. Stir until the vegetables are soft.
  9. Add the noodles to the pan and stir fry for 1-2 minutes, separating the noodles with a fork, until the noodles are hot.
  10. Add soy sauce to taste and serve.

Nutritional Information


Per 100g
Per 402g serving (% ref. intake)

Energy Kcals
102.00
412.00 (21.00%)
Energy Kj
432.00
1736.00 (21.00%)
Protein
8.60g
34.40g
Total Fat
1.80g
7.30g (10.00%)
Saturated Fat
0.30g
1.00g (5.00%)
Carbohydrates
12.00g
48.00g
Total Sugars
2.60g
10.50g (12.00%)
NSP Fibre
2.00g
7.90g
Sodium
121.00g
485.00g
Salt
0.30g
1.20g (20.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.