Low Fat Stir-Fried Noodles with Vegetables and Meat
Elevate your weeknight dinner game with this flavorful and wholesome Low Fat Stir-Fried Noodles with Vegetables and Meat—a light yet satisfying dish packed with vibrant colors, tender protein, and perfectly cooked whole wheat noodles. This recipe combines lean chicken or beef, crisp broccoli, sweet carrots, and bold red bell peppers, all tossed in a delectable low-sodium soy sauce and rice vinegar-based stir-fry sauce for a guilt-free indulgence. Ready in just 30 minutes, this healthy stir-fry is ideal for busy schedules while offering a well-rounded meal that's rich in nutrients and low in fat. Garnished with aromatic sesame oil, fresh green onions, and optional sesame seeds, it's a versatile dish that’s equally at home on a weeknight table or as a potluck crowd-pleaser. Perfect for those seeking a healthy twist on classic noodle stir-fry recipes!
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Recipe Information
Ingredients
- 200 grams Whole wheat noodles
- 200 grams Boneless skinless chicken breast (or lean beef, sliced thin)
- 1 medium, julienned Carrot
- 1 medium, thinly sliced Red bell pepper
- 150 grams Broccoli florets
- 2 cloves, minced Garlic
- 3 tablespoons Low-sodium soy sauce
- 1 tablespoon Oyster sauce (optional, for added flavor)
- 1 tablespoon Rice vinegar
- 1 teaspoon Honey
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 1 teaspoon Sesame oil
- 1 tablespoon Olive oil or cooking spray
- 2 stalks, chopped Green onions (scallions)
- 1 teaspoon Sesame seeds (optional, for garnish)
Instructions
Cook the whole wheat noodles according to package instructions. Drain and set aside.
In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, honey, cornstarch, water, and oyster sauce (if using). Set aside.
Heat a large non-stick skillet or wok over medium-high heat. Add the olive oil or cooking spray.
Add the thinly sliced chicken (or beef) to the skillet. Stir-fry for 3-4 minutes until the meat is fully cooked and lightly browned. Remove from the skillet and set aside.
In the same skillet, add the garlic and sauté for 30 seconds until fragrant.
Add the carrots, red bell pepper, and broccoli. Stir-fry for 4-5 minutes until the vegetables are tender-crisp. If needed, add a tablespoon of water to create steam and help cook the vegetables.
Return the cooked meat to the skillet. Pour the sauce over the meat and vegetables, stirring well to coat everything evenly. Cook for 1-2 minutes until the sauce thickens slightly.
Add the cooked noodles to the skillet and toss everything together. Drizzle with sesame oil for added fragrance and mix well.
Turn off the heat. Sprinkle the dish with chopped green onions and sesame seeds (if using). Serve immediately and enjoy!
Nutrition Facts
Calories |
1014 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.6 g | 49% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 170 mg | 57% | |
| Sodium | 2202 mg | 96% | |
| Total Carbohydrate | 89.0 g | 32% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 15.4 g | ||
| Protein | 87.4 g | 175% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 205 mg | 16% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1139 mg | 24% | |
*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.
