Chef's Delight: Noodle Stir-fry
A WORD FROM THE CHEF
This super-speedy meal can be cooked and on the table in minutes - it's perfect for when you want something tasty but are tight on time! It's syn free and ready in 20 minutes.
INGREDIENTS
(Serves two)
25g fresh root ginger, peeled
Four large garlic cloves
One large roasted red pepper in brine from a jar, drained
One red chilli, deseeded
½ lemongrass stalk, outer leaves discarded, roughly chopped
Low-calorie cooking spray
One large onion, sliced
4tbsp light soy sauce/tamari
One chicken stock cube, crumbled
2tbsp rice vinegar
2tbsp tomato purée
Three dried lime leaves
200g dried egg noodles
600g skinless and boneless chicken breasts, cut into bite-size chunks
One large carrot, cut into matchsticks
250g broccoli, cut into small florets
Five spring onions, cut into 3cm lengths
225g can bamboo shoots, drained
225g can sliced water chestnuts, drained
100g fresh bean sprouts, rinsed
METHOD
Put the ginger, garlic, red pepper, chilli and lemongrass in a small food processor or blender and blitz until fairly smooth.
Spray a large non-stick saucepan with low-calorie cooking spray and place over a medium heat. Add the onion and cook for five minutes, adding a little water if needed. Stir in the red pepper paste, soy sauce or tamari, stock cube, vinegar, tomato purée, lime leaves and 200ml boiling water and simmer for 15 minutes, or until thickened.
Meanwhile, cook the noodles according to the pack instructions and drain.
Place a large non-stick wok over a high heat, spray with low-calorie cooking spray and cook the chicken for six to seven minutes. Transfer the chicken to a plate.
Spray the wok with more low-calorie cooking spray, add the carrot, broccoli and a little water and stir-fry for three minutes. Add the spring onions, bamboo shoots, water chestnuts and bean sprouts and cook for another two minutes.
Return the chicken to the wok and add the onion and red pepper sauce, discarding the lime leaves. Add the drained noodles and a little water if needed and bring to a simmer.
When the chicken is cooked through, serve hot.
ABOUT THE CHEF
Bríd Brady is the Slimming World consultant for Cavan and Arva. Her group meetings take place in the Cavan Crystal Hotel on Saturdays at 8.30am and Arvagh on Wednesdays at 5.30pm. Contact 086-3728862.
* Photo of dish by Slimming World
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