Speedy Chow Mein by Dr Melinda Morrison

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Serves

4-6

A quick, easy and healthy meal for the whole family!

Ingredients

  • 200 g (6½ oz) dried egg noodles
  • 1 tablespoon salt-reduced soy sauce
  • 2 tablespoons oyster sauce
  • 2 teaspooons brown sugar
  • ¹⁄³ cup (85 ml/2²⁄³ fl oz) water
  • 2 teaspoons peanut oil
  • 1 medium onion, diced
  • 2 teaspoons crushed garlic
  • 1 teaspoon grated or crushed ginger
  • 1 tablespoon curry powder
  • 400 g (13 oz) lean pork mince
  • 2 medium carrots, diced
  • 2 medium celery stalks, diced
  • 1 cup (160 g/5 oz) frozen baby peas
  • 425 g (13²⁄³ oz) can baby corn, drained and cut into 2.5 cm (1 in) pieces
  • ¼ small cabbage, shredded
  • 1 tablespoon thinly sliced spring onions (scallions), to serve (optional)

 

Method

1 Cook the noodles according to packet instructions until just cooked. Drain and rinse.

2 Mix the sauces, brown sugar and water together in a small bowl.

3 Heat a non-stick wok.

4 Add the oil, onion, garlic, ginger, curry powder and stir-fry for 1 minute.

5 Add the pork and stir-fry for about 5 minutes until the mince starts to brown.

6 Stir in the carrot and celery and cook for another 3–4 minutes.

7 Add the peas, baby corn, sauce mixture and cabbage; combine.

8 Stir-fry until the cabbage starts to wilt, the peas are softened and the pork is well cooked(adding extra water if required). Fold the noodles through.

9 Divide into serving bowls and sprinkle with spring onions (if using).

RECIPE NOTES

Gluten Free – Use gluten free soy and oyster sauces and gluten free stock powder and rice noodles.

Nutritional Analysis

Per serve (6): Energy 1188 kJ / Fat 7 g / Saturated fat 2 g / Carbohydrate 33 g (2 exchanges) / Fibre 6 g / Sodium 640 mg / GI low

Family Food for Diabetes Book 2

Recipe taken from Family Food for Diabetes Book 2 by Dr Melinda Morrison.

Click here to find out how to purchase this book

Click here to read Melinda’s article About Diabetes

 

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure. Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.