Satay chicken stir-fry
- 1 teaspoon peanut oil
- 300g chicken stir-fry meat
- 1 cup frozen stir-fry vegetables
- 1 cup frozen carrot, pea and corn mix
- 175g easy-cook noodles
- 2 tablespoons crunchy peanut butter
- 4 tablespoons Thai sweet chilli sauce
Total fat 13g
Saturated fat 2.8g
Dietary fibre 6.4g
1 Heat a wok or large non-stick frying pan for a few minutes with the oil. Add chicken and stir-fry for 5-6 minutes.
2 Meanwhile, cook veges in the microwave for 6-7 minutes, covered with plastic wrap. Add veges and noodles to chicken and stir-fry for a few minutes.
3 Mix peanut butter and chilli sauce together with 2 tablespoons of water and add to pan. Stir-fry for a few more minutes and serve immediately.Recipe supplied by Healthy Food Guide reader, Victoria Wood (Wellington)
Try throwing in some ginger, or add lite coconut cream, chopped cooked pumpkin pieces, puréed canned chickpeas and spices to transform this dish into a yummy curry.
Victoria says: “My husband and I often don’t get home from work until nearly 6pm. By that time we are starving and need to have dinner in front of us within 15 minutes, otherwise the biscuit tin is abused. It’s great as a quick meal for a group, too – I just double-up the quantities.”
Hanu de Jong
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