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Pasta and noodles · 4 servings

Chicken and vegetable stir-fry with noodles

Chicken, crisp vegetables and wheat noodles with ginger, soy and sesame.

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At a glance

All meals · 20 minutes active preparation · 45 minutes total · meal

Method range: 4–4 servings.

Contains: gluten, sesame, soy, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy
1896 kJ
Protein
40.4 g
Carbs
46.9 g
Fat
9.8 g
Iron
1.6 mg
Calcium
59.5 mg
Folate
103.0 µg
Vitamin C
121.3 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Ingredients

Original ingredient list
  • 500 g skinless chicken strips
  • 1 tbsp oil
  • 2 garlic cloves
  • 1 tbsp ginger paste or crushed fresh ginger
  • 1 medium onion
  • 4 cups frozen vegetables or 4 fresh vegetables of choice
  • 4 cups fresh or cooked noodles
  • 1 tbsp reduced-salt soy sauce
  • 2 tsp sesame oil

Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.

  • Skinless chicken breast, raw500 g
  • Olive oil18.4 g
  • Garlic6 g
  • Fresh ginger, crushed20 g
  • Brown onion142 g
  • Carrot, thinly sliced115 g
  • Broccoli, small florets100 g
  • Red capsicum, sliced150 g
  • Zucchini, sliced125 g
  • Wheat noodles, cooked and drained600 g
  • Reduced-salt soy sauce21 g
  • Sesame oil9.2 g

Method

  1. Prepare wheat noodles according to the packet directions, drain and weigh 600 g ready to eat. This is prepared noodle weight, not dry weight. Slice the onion and vegetables, crush the garlic and ginger, and cut the chicken into thin strips on a separate board.
  2. Heat half the olive oil in a large wok or frying pan. Stir-fry the chicken with the garlic and ginger until the chicken is cooked through. Transfer to a clean plate.
  3. Add the remaining olive oil, onion, carrot, broccoli, capsicum and zucchini. Stir-fry for about 5 minutes, or until the vegetables are tender but still crisp.
  4. Return the chicken and its juices to the pan. Add the prepared noodles, soy sauce and sesame oil and toss until hot throughout. Divide between four bowls.

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Nutrition

Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.

Overview, per serving
NutrientAmountReference comparison
1896 kJCooking estimate incomplete—
40.4 gCooking estimate incomplete—
9.8 gCooking estimate incomplete—
6.3 gCooking estimate incomplete25%AI · reported contribution only
46.9 gCooking estimate incomplete—
59 mgCooking estimate incomplete6%RDI · reported contribution only
8 µgCooking estimate incomplete5%RDI · reported contribution only
1.6 mgCooking estimate incomplete9%RDI · reported contribution only
0.73 µgCooking estimate incomplete30%RDI · reported contribution only
103 µgCooking estimate incomplete26%RDI · reported contribution only
121.3 mgCooking estimate incomplete270%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Manual recipe-book release; not opted into Autofill. Generic cheese rennet and product-specific exclusions have not been checked. Timing is an editorial estimate; doneness takes priority.

NSW Government Healthy Eating Active Living — MorselMetrics adaptations · Creative Commons Attribution 4.0 International (CC BY 4.0)

© State of New South Wales. For current information go to www.nsw.gov.au. Recipes by Healthy Eating Active Living / Centre for Population Health, NSW Government. Curried chicken: Nutrition Services, Central Coast Local Health District. Adapted by MorselMetrics; changes are identified per recipe.

Chicken, noodle and vegetable stir-fry — original source

Content licence

Calculation assumptions & recipe adaptations

Selects chicken breast, fresh ginger and four named fresh vegetables from the source alternatives. Ginger, broccoli, capsicum, zucchini and noodle weights are editorial quantities. Noodles use the AFCD fresh wheat noodles, soaked and drained record and are weighed prepared, never dry. Both halves of the frying oil and all sesame oil are counted. The source method mentions spring onions without listing an amount; that stray ingredient is omitted from this adaptation. Method rewritten by MorselMetrics; adaptation licensed CC BY 4.0.

Adapted by MorselMetrics from NSW Government, Chicken, noodle and vegetable stir-fry. © State of New South Wales. For current information go to www.nsw.gov.au. Selects chicken breast, fresh ginger and four named fresh vegetables from the source alternatives. Ginger, broccoli, capsicum, zucchini and noodle weights are editorial quantities. Noodles use the AFCD fresh wheat noodles, soaked and drained record and are weighed prepared, never dry. Both halves of the frying oil and all sesame oil are counted. The source method mentions spring onions without listing an amount; that stray ingredient is omitted from this adaptation. Nutrition is calculated independently from the named AFCD foods, not copied from the publisher. Generic foods may differ from your brands. Australian cups are 250 ml, tablespoons 20 ml and teaspoons 5 ml; editorial weights are identified separately from sourced conversions. All listed fat is counted; cooking losses, moisture changes and pan residue are unquantified. This adaptation has not been kitchen-tested. Ingredient exclusions are not certified.

  • Skinless chicken breast, raw: 500 g chicken strips; the source's gram amount is retained.
  • Olive oil: 1 Australian tbsp oil, 20 ml; estimated with FSANZ AUSNUT measure 43505.
  • Garlic: 2 garlic cloves; estimated with FSANZ AUSNUT measure 47500.
  • Fresh ginger, crushed: 1 tbsp fresh ginger option; this version specifies 20 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Brown onion: 1 medium onion; estimated with FSANZ AUSNUT measure 47622.
  • Carrot, thinly sliced: 1 Australian cup carrot selected among the vegetables; estimated with FSANZ AUSNUT measure 47353.
  • Broccoli, small florets: 1 cup broccoli selected among the vegetables; this version specifies 100 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Red capsicum, sliced: 1 cup capsicum selected among the vegetables; this version specifies 150 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Zucchini, sliced: 1 cup zucchini selected among the vegetables; this version specifies 125 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Wheat noodles, cooked and drained: 4 cups fresh or cooked noodles; weigh 600 g after preparation and draining; this version specifies 600 g as an editorial recipe amount, not a measured conversion or guaranteed package yield.
  • Reduced-salt soy sauce: 1 Australian tbsp soy sauce, 20 ml; estimated with FSANZ AUSNUT measure 47068.
  • Sesame oil: 2 tsp sesame oil, 10 ml; estimated with FSANZ AUSNUT measure 43511.
Published ingredient list (original batch)
  • 500 g skinless chicken strips
  • 1 tbsp oil
  • 2 garlic cloves
  • 1 tbsp ginger paste or crushed fresh ginger
  • 1 medium onion
  • 4 cups frozen vegetables or 4 fresh vegetables of choice
  • 4 cups fresh or cooked noodles
  • 1 tbsp reduced-salt soy sauce
  • 2 tsp sesame oil

AFCD attribution, data & methods

Food matches used for nutrition
  • Skinless chicken breast, raw: Chicken, breast, lean flesh, raw
  • Olive oil: Oil, olive
  • Garlic: Garlic, peeled, fresh, raw
  • Fresh ginger, crushed: Ginger, peeled, fresh, raw
  • Brown onion: Onion, mature, brown skinned, peeled, raw
  • Carrot, thinly sliced: Carrot, mature, peeled, fresh, raw
  • Broccoli, small florets: Broccoli, fresh, raw
  • Red capsicum, sliced: Capsicum, red, fresh, raw
  • Zucchini, sliced: Zucchini, green skin, fresh, unpeeled, raw
  • Wheat noodles, cooked and drained: Noodle, wheat, fresh, soaked, drained
  • Reduced-salt soy sauce: Sauce, soy, commercial, reduced salt
  • Sesame oil: Oil, sesame