Chicken and pumpkin stir-fry

Bring out the wok and cook up this easy Asian-inspired chicken and pumpkin stir-fry. Not only is it full of nutritious goodness, it tastes delicious, too!

4

15m

25m

Ingredients

  • 2 spring onions, thinly sliced lengthways
  • 120g soba noodles
  • 2 tsp peanut oil
  • 1kg Kent pumpkin, seeded, peeled, cut into 3cm pieces
  • 500g chicken breast, thinly sliced
  • 1 tsp Chinese five spice
  • 300g brown mushrooms, halved
  • 300g mixed medley tomatoes
  • 3 tsp salt-reduced soy sauce
  • 2 tbs chopped unsalted roasted cashews
  • 1/4 cup (50g) pepitas (pumpkin seeds)

Method

STEP 1

Place the spring onion in a bowl and cover with iced water. Set aside for 10 mins or until curled. Drain. 

STEP 2

Meanwhile, cook the noodles in a large saucepan of boiling water for 4 mins or until tender. Drain well. 

STEP 3

While the noodles are cooking, heat the oil in a wok or large frying pan over medium-high heat. Stir-fry the pumpkin for 6 mins or until tender. Remove from pan. 

STEP 4

Add the chicken to the wok or pan and stir-fry, in two batches, for 5 mins or until chicken is cooked through. Return the chicken and pumpkin to the wok or pan with five spice and mushroom. Stir-fry for 3 mins or until mushroom is tender. Add the tomatoes, soy sauce, 1/3 cup (80ml) water and noodles and stir-fry for 2 mins or until heated through. 

STEP 5

Sprinkle with cashew, pepitas and spring onion curls. Season with pepper to serve. 

 

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Nutritional information

Energy 1864kJ/229 cals (11%) Protein 39g (78%) Fat 13g (9%) Sat Fat 2g (4%) Sodium 455mg (18%) Carbs 35  (9%) Sugar 10g (11%) Dietary Fibre 10g (27%) 

Dietary information

Dairy-free
Lactose-free
Sesame-free
No added sugar

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