Menu

Peanut Noodles with Shredded Chicken and Vegetables

Ingredients

  • 450g boneless, skinless chicken breasts
  • ½ cup smooth reduced-sodium peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 1 garlic clove finely chopped
  • 1½ teaspoons chilli-garlic sauce, or to taste (see Ingredient note)
  • 1 teaspoon minced fresh ginger
  • 230g whole-wheat spaghetti
  • 1 carrot
  • 1/2 broccoli
  • 1 red capsicum
  • 1 green capsicum 

Cooking instructions

Step 1

Put a large pot of water on to boil for cooking pasta.

 

Step 2

Meanwhile, place chicken in a saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.

 

Step 3

Whisk peanut butter, soy sauce, garlic, chilli-garlic sauce and ginger in a large bowl.

 

Step 4

Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

 

Ingredient Note: Chilli-garlic sauce is a blend of ground chillies, garlic and vinegar and is commonly used to add heat and flavour to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

Nutritional Information:

Peanut Noodle with Shredded Chicken and Vegetables

Serves per recipe

6

Average quantity per serve

177g

 

Note: nutrition information will vary depending on the types of vegetables included.

 

 

Criteria

Recipe (per serve)

Analysis

Energy (kJ)

 

1689 kJ

 

Total CHO (g)

27-63g of total carbohydrate per serve

28

Good

CHO exchange (approximately)

2-4 exchanges per serve

2

Good

Total fat (g)

<25g of total fat per serve

17

Good - low

Saturated fat (g)

<28% of total fat (or ≤35% for lean meat options including red meat, poultry and fish). If total fat ≤ 5g no need to consider

3

Good - low

Fibre (g)

At least 5g

6.5

Good, could increase by adding more high fibre vegetables

Sodium (mg)

No more than 450mg per serve

285

Good - low

Peanut Noodles with Shredded Chicken and Vegetables

I'd like to read more about...

Click to see more or the + to add to your topics of interest

Articles just for you!

Get content tailored just for you through by choosing your topics of interest.

Choose Now >