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 Diet and nutrition Recipes Healthy lunch Turkey Chow Mein
Turkey Chow Mein
Turkey shouldn't be saved just for Christmas! It is a wonderful low fat meat and is much more economical than chicken. This dish provides you with a mix of antioxidants, like beta-carotene and vitamin C, as well as plenty of protein and some fibre.
Ingredients (Serves 2)
2 tbsp olive oil
2 small onion, finely chopped
2 cloves garlic, crushed (optional)
200g (8oz) turkey, cut into bite sized pieces
6 tbsp water
2 small peppers (any colour), diced
12 mushrooms, sliced
200g (8oz) pak choi, chopped
2 carrots, peeled & sliced
1 tbsp dried ginger or 5 cm (2 inch) fresh ginger,
peeled and chopped
2 blocks Chinese-style egg noodles
Method
1) Heat oil in a large pan, add onion and garlic and cook until soft, then add turkey and 2 tablespoons of water. Cook until the turkey begins to brown, stirring
continuously.
2) Reduce heat to low and add the pepper, mushrooms, pak choi, carrot, ginger and 4 tablespoons of water. Cook until the vegetables are just tender.
3) Prepare the egg noodles following the manufacturer's instructions on the packet.
4) Mix the egg noodles with the turkey and vegetables. Serve immediately.
Calories per serving: 475
Fat per serving: 13.6 g
Top Tips
- Experiment with different vegetables and vary the type of meat you choose to include.
- Try different spices to complement the meat - or forget the meat altogether and have a delicious vegetable chow mein.
Courtesy of the World Cancer Research Fund
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