Low Fat Stir-Fried Noodles with Vegetables and Chicken
Elevate your weeknight dinners with this vibrant and delicious Low Fat Stir-Fried Noodles with Vegetables and Chicken recipe—a wholesome, quick, and colorful meal that's both nutritious and satisfying! Packed with lean protein from tender strips of boneless chicken breast and a variety of crisp, fresh vegetables like bell peppers, broccoli, carrots, and snap peas, it's all tossed together with whole wheat noodles for an extra boost of fiber. The dish is brought to life with a light yet flavorful sauce made from low-sodium soy sauce, sesame oil, and a touch of optional oyster sauce for added depth. Ready in just 30 minutes, this easy and healthy stir-fry is perfect for busy weeknights while being kind to your waistline. Garnished with fresh green onions and a hint of chili flakes for those who enjoy a spicy kick, this low-fat one-pan meal will quickly become a family favorite.
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Recipe Information
Ingredients
- 300 g Boneless, skinless chicken breast
- 200 g Whole wheat noodles
- 1 medium Carrot, julienned
- 1 medium Bell pepper, thinly sliced
- 1 cup Broccoli florets
- 1 cup Snap peas, trimmed
- 3 tbsp Low-sodium soy sauce
- 1 tbsp Oyster sauce (optional for extra flavor)
- 1 tsp Sesame oil
- 1 tbsp Vegetable oil
- 3 cloves Garlic, minced
- 1 tsp Fresh ginger, minced or grated
- 1 tsp Cornstarch
- 2 tbsp Water
- 0.5 tsp Red chili flakes (optional, for spice)
- 2 stalks Green onions, chopped
Instructions
Prepare the chicken by cutting it into thin strips. Set aside.
Cook the whole wheat noodles according to the package instructions. Drain and set aside.
In a small bowl, mix the low-sodium soy sauce, oyster sauce (if using), sesame oil, cornstarch, and 2 tablespoons of water. Stir until smooth to create the sauce.
Heat a large non-stick skillet or wok over medium-high heat. Add 1 tablespoon of vegetable oil.
Once the oil is hot, add the chicken strips and cook for 5-6 minutes, stirring occasionally, until the chicken is fully cooked. Remove the chicken from the pan and set aside.
In the same pan, add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant, being careful not to burn.
Add the carrots, bell peppers, broccoli florets, and snap peas to the pan. Stir-fry for 4-5 minutes until the vegetables are crisp-tender.
Return the cooked chicken to the pan, along with the cooked noodles.
Pour the prepared sauce over the noodles, chicken, and vegetables. Toss everything together to coat evenly. Cook for 2-3 minutes until the sauce thickens slightly and everything is heated through.
If desired, add a pinch of red chili flakes for spice. Stir well.
Garnish with chopped green onions and serve hot.
Nutrition Facts
Calories |
1207 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.5 g | 52% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 14.2 g | ||
| Cholesterol | 255 mg | 85% | |
| Sodium | 2274 mg | 99% | |
| Total Carbohydrate | 96.4 g | 35% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 17.8 g | ||
| Protein | 121.5 g | 243% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 266 mg | 20% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 1908 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
