Serves 4
Ready in about 40 minutes
Syns - Extra Easy Free
Ingredients
397g skinless and boneless chicken breasts
Fry light
Salt and freshly ground black pepper
250g pack dried thick egg noodles
198g mangetout, cut in half lengthways
4 spring onions, finely sliced
1 large carrot, peeled and cut into thin matchsticks
1 red and 1 yellow pepper, deseeded and thinly sliced
57g beansprouts
A large handful of fresh coriander leaves, chopped
For the dressing
4 tbsp light soy sauce
142ml fat free vinaigrette dressing
juice of 1 lime
2 garlic cloves, crushed
1 tsp ground ginger
1 red chilli, deseeded and finely chopped
Method
1. Preheat a non-stick griddle pan over a high heat. Place the chicken in between two layers of cling film and flatten with a rolling pin.
2. Spray the chicken with Fry light and season. Cook the chicken in the pan for 5-10minutes on each side, or until cooked through. Remove and allow to cool.
3. Meanwhile, cook the noodles according to the packet instructions. Drain and transfer to a wide salad platter.
4. Blanch the mangetout in a pan of boiling water for 1-2 minutes and drain. Cut the chicken into strips and add the noodles, along with the mangetout, spring onions, carrot, peppers, beansprouts and coriander. Make the dressing by mixing all the ingredients together. Season to taste and pour over salad. Toss the salad together and serve.
Comments