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Living with Diabetes Day
Oriental Chicken Stir Fry with Soy & Ginger Dressing & Soba Noodles
6 Portions
Ingredients
- 4 x Skinless, Boneless Chicken Breasts (180g each)
- 500g Dried Soba Noodle or Whole meal short cut spaghetti Cooked & Chilled
- 200g Fresh Bean Sprouts
- 1 x medium sized carrot
- 100g mange tout
- 2 x heads Bok Choi
- 1 x punnet of baby corn cobs
- ˝ of each colour pepper
- 3 x spring onions
- ˝ bunch mint & coriander
For the dressing
- 70ml x Kikkoman Soy Sauce
- 70ml x balsamic Vinegar
- 1 x clove of Garlic
- 1 x thumb nail sized piece of peeled fresh ginger
- 2 x medium hot red chillies
- 1 x small shallot
Method
The soy & ginger dressing is best made the day before and refrigerated. This allows the flavours to fully infuse.
Finely dice the garlic, ginger chillies and shallot, mix together with the soy sauce and balsamic vinegar.
For the stir fry
It is important not to over cook the ingredients in a stir fry, both the chicken and the vegetables contain valuable nutrients but it is the fibres in the vegetables that should be preserved.
Wash and peel the carrots and thinly slice all the vegetables and cut the chicken into thin slithers.
Place the wok on the heat allow it to smoke slightly.
Lightly spray the wok with sun flower oil and sauté the chicken until cooked through.
Add the carrots to the wok with the peppers and lightly sauté for a minute. Add the bean sprouts and mange tout and a splash of water.
Add the noodles and dressing and reintroduce the chicken, sauté until the food is back up to serving temperature and add the sliced Bok Choi.
Evenly distribute the stir fry onto 6 plates and garnish with chopped mint, coriander and finely sliced spring onion.
GI Content
| Nutrient | Units | Amount |
| Energy
| kcal
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| Protein
| g
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| Fat, total
| g
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| Polyunsaturates
| g
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| Monounsaturates
| g
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| Saturates
| g
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| Carbohydrate
| g
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| Sugars, total
| g
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| Starch
| g
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| Fibre (Englyst)
| g
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| Calcium
| mg
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| Phosphorus
| mg
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| Magnesium
| mg
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| Sodium
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| Potassium
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| Chloride
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| Iron
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| Zinc
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* This is an estimate
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For further information, to purchase tickets for an event, or to request a leaflet, please call 01932 722330 or email: val.levy@asph.nhs.uk or val.marks@asph.nhs.uk
The Stephanie Marks Appeal, Communications and Fundraising, The Studio, Ashford & St Peter’s NHS Trust, Guildford Road, Chertsey, Surrey, KT16 0PZ
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