- 2 Pints Water (1L)
- 1 Reduced Salt Stock Cube (Vegetable or Chicken) (7g)
- 2 Carrots (160g) (medium sized)
- 4 Spring Onions (40g)
- 2 Teaspoons Soy Sauce (10g) (reduced salt)
- 1 Teaspoon Ground Ginger (3g)
- 1 Garlic Clove (3g)
- Chilli Flakes (0) (to taste)
- 2 Skinless and Boneless Chicken Thighs (200g)
- ½ Head Broccoli (85g) (separated into small florets)
- 10 Button Mushrooms (100g)
- ½ Bag Rice Noodles (175g)
Always check the label of each ingredient for allergy warnings.
- Make the stock by dissolving the stock cube in 1 litre of boiling water
- Wash, peel and grate the carrots. If you don't have a grater, slice the carrots very finely.
- Wash and slice the spring onions.
- Wipe the dirt off the mushrooms and slice them.
- Separate the broccoli into small florets
- Peel and crush, or finely chop, the garlic
- Add the stock, chicken thighs, soy sauce, ginger and garlic to a large saucepan, and simmer for 10-15 minutes until the chicken is cooked.
- Remove the chicken thighs from the pan and chop into bite size pieces
- Add the carrots, broccoli, spring onions and mushrooms to the pan and cook for 5-10 minutes
- Add the noodles to the pan and cook for a further 2-3 minutes.
- Return the chicken to pan and serve hot.
Time Saver Tips
Make this in bulk without the noodles and freeze it, then reheat and add the noodles before serving.
Cost Saver Tips
Use frozen vegetables, e.g. frozen peppers, sweetcorn or mushrooms.
Tips for Kids
Use any of their favourite vegetables, e.g. leeks, green beans or mangetout. Get older children to help grate the carrots, slice the mushrooms or separate the broccoli florets.
Based on a single serving of 385g
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.