High proteinHigh carbQuick

Chicken Noodle Stir Fry

Slice everything before the pan goes on.

18 min Serves 1 Stove, Frying pan, Saucepan

Per serving

761

kcal

70.6 g

protein

65 g

carbs

23.3 g

fat

9.3 g protein per 100 kcal · 5.2 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chicken breast180 g
  • Egg noodles, cooked200 g
  • Bell pepper (red)100 g
  • Broccoli100 g
  • Soy sauce20 g
  • Olive oil12 g
  • Spring onion(optional)20 g

Method

  1. 1Cook the noodles and drain.
  2. 2Very hot pan, chicken until coloured, then the vegetables.
  3. 3Noodles and soy in last, tossed for a minute.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Cutting broccoli into floretsShow

The 'trees' are florets. The stalk is sweet and perfectly good to eat.

  1. Turn the head upside down and cut the florets off where they meet the thick stalk.
  2. Split big florets through their stem so they are all roughly the size of a large grape.
  3. Peel the tough outside off the stalk and slice the inside into coins — it cooks in the same time.

Ready when: Cooked: bright green and a knife goes in with a little resistance. Grey-green and floppy is overdone.

Cooking noodlesShow

Most noodles take only a few minutes — follow the packet, it varies a lot.

  1. Egg noodles: into boiling water for 3–4 minutes, loosening them with a fork.
  2. Rice noodles: usually just soak in just-boiled water for a few minutes until soft.
  3. Drain, then toss with a few drops of oil or straight into the pan so they don't clump.
Draining safelyShow

A big pan of boiling water is the most dangerous thing in most home kitchens. Go slowly.

  1. Put a colander in the sink BEFORE you pick up the pan.
  2. Use oven gloves or a thick tea towel on both handles. Tip the pan away from you so the steam rises away from your face.
  3. For pasta, scoop out a mugful of the cooking water first — its starch helps the sauce stick.
  4. For tins, press the lid against the food and tip the liquid out over the sink, or use a sieve.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.