Teriyaki Chicken Noodle Bowl

Serves 4. Per serve: 432 calories, 51.0g protein, 15.4g fibre

INGREDIENTS

• 500g skinless chicken breast, thinly sliced
• 3 cups red cabbage, thinly sliced
• 400g broccoli, cut into florets, stalks sliced
• 2 medium carrots, sliced
• 1 medium red capsicum, sliced
• 400g can chickpeas, drained and rinsed
• 2 tbsp lower-sugar teriyaki sauce (see suggestions)
• Olive oil spray or a drizzle of olive oil
• Fresh coriander, to serve
  

METHOD

1. Heat a large frying pan or wok over high heat and add a light spray or drizzle of olive oil. Add half the chicken and stir-fry for 1-2 minutes or until just browned. Remove and set aside. Repeat with the remaining chicken.
2. Add the cabbage, broccoli stalks, carrot and a little more oil to the pan and stir-fry for 2-3 minutes. Add the capsicum and broccoli florets and stir-fry for a further 2 minutes or until just tender. Add a splash of water if the vegetables start to stick.
3. Return the chicken to the pan. Add the teriyaki sauce and chickpeas and stir-fry for 3 minutes or until combined and heated through. Serve garnished with coriander.
   

TIPS FOR SUCCESS

1. Chickpeas. Using chickpeas instead of rice or noodles keeps each serve to around 430 Calories and lifts the fibre to over 15 g per serve, making this a very high fibre meal. Fibre helps you feel satisfied for longer and provides steady energy after eating.
2. Make cabbage “noodles”. Use the wide slicer on the side of a box grater to cut the cabbage into long, thin ribbons that twirl like noodles.
3. Don’t crowd the pan. Cook the chicken in two batches so it browns rather than stews.
4. Light oil. A light spray is all you need. If the vegetables start to stick, add a splash of water instead of more oil.
5. Choose your sauce wisely. Teriyaki sauces can be high in sugar. Check the nutrition panel and compare the sugars per 100 g, then pick one of the lower-sugar options.