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Meat Free Chicken Style Pieces and Vegetable Stir Fry

Preparation: 10 mins

Cooking: 10 mins

Serves 4, costs under £6.00

Ingredients

  • 1 Pack Meat Free Chicken Style Pieces (500g) (Such As Quorn)
  • 1 Tablespoons Vegetable Oil (10g)
  • 1 Onion (150g) (Medium Sized)
  • 1 Courgette (100g) (Medium Sized)
  • 10 Mushrooms (100g) (Medium Sized)
  • 1 Red Pepper (160g)
  • 2 Tablespoons Soy Sauce (30g)
  • 1 Pack Egg Noodles (250)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and dice the onions, then wash and slice mushrooms, courgette and pepper.
  2. Heat the oil in a large pan or wok over a high heat. Add the onions to the pan and fry for 2 minutes then add the meat free pieces for a further 2 minutes.
  3. Add the vegetables to the pan and fry for 5 minutes until the vegetables start to soften.
  4. Meanwhile cook the noodles as instructed on the packet.
  5. Add 4 teaspoons of soy sauce to the stir fry and the other 2 tsp to be mixed into the noodles once drained. Alternatively mix the drained noodles into the stir fry with the soy sauce.

Nutritional Information


Per 100g
Per 348g serving (% ref. intake)

Energy Kcals
119.00
414.00 (21.00%)
Energy Kj
500.00
1740.00 (21.00%)
Protein
8.40g
29.20g
Total Fat
2.60g
9.00g (4.00%)
Saturated Fat
0.40g
1.40g (7.00%)
Carbohydrates
16.70g
58.10g
Total Sugars
1.90g
6.60g (7.00%)
NSP Fibre
3.20g
11.10g
Sodium
362.00g
1260.00g
Salt
0.90g
3.10g (52.00%)

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.