mardi 22 septembre 2015

Better than the takeaway Chicken Chow Mein

Chicken Chow Mein
This Chinese favourite’s ready in minutes so it’s great for when you’re on the go…
Serves: 4
Syns per serving:1½ Syns on Green*, 7½ Syns on Original, Free on Extra Easy
*Add 6 Syns if not using chicken as a Healthy Extra
  • 150g packet dried egg noodles
  • 3 garlic cloves
  • 4 spring onions
  • 2 carrots
  • 113g/4oz mangetout
  • 113g/4oz mushrooms
  • 1 red pepper
  • 4 cooked chicken breasts
  • Fry Light
  • 1 tsp finely grated root ginger
  • 4 tbsp soy sauce
  • 85ml/3fl oz chicken stock made with Bovril
  • 142g/5oz beansprouts
  • Salt and freshly ground black pepper
  • Cook the noodles according to the packet instructions, drain and set aside.
  • Meanwhile prepare the ingredients: finely grate the garlic; slice the spring onions; cut the carrots into matchsticks; halve the mange tout lengthways; halve the mushrooms; deseed and thinly slice the pepper; roughly shred the chicken.
  • Heat a frying pan sprayed with Fry Light, add the ginger, garlic and spring onions and fry for 2-3 minutes.
  • Add the soy sauce, chicken stock, carrots, mangetout, mushrooms, red pepper and beansprouts and stir fry for a further 3-4 minutes. Add the chicken and noodles, toss together and heat through. Season well and serve immediately.

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