Chicken and Vegetable Stir-Fry

Ingredients

• Whole wheat pasta

  dry

  225g

• Olive oil

  2 tbsp or 27g

• Onion

  raw

  1 medium or 110g

• Ginger root

  raw

  10g

• Garlic

  raw

  2 clove or 6g

• Chicken breast

  raw, skinless

  4 breast fillet or 472g

• Carrots

  raw

  2 large or 144g

• Broccoli

  raw

  200g

• Snow peas

  raw

  125g

• White mushrooms

  raw

  225g

• Soy sauce

  low-sodium, shoyu

  2 tbsp or 32g

• Chicken stock

  home-prepared

  2 tbsp or 30g

• Almonds

  blanched

  50g

• Scallions

  raw

  2 medium or 30g

Directions

1. Cook the noodles according to the pack instructions. Drain and put aside while you make the stir-fry.
2. Heat the oil in a wok or frying pan on a high heat and fry the onion for 2 min. Add the ginger, garlic, chicken, and stir-fry until the chicken is browned all over. Add the vegetables to the pan and continue cooking until crisp-cooked, about 3 min.
3. Stir in the soy sauce and the water or stock. Continue to cook over low heat for 3-4 min, or until the chicken is cooked through.
4. Serve on top of the noodles. Scatter over the almonds and spring onions.