| 16 | 50 | 467 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 15 min | 35 min | 4 |
| 1 spray (about 1/3 second) | Cooking spray, vegetable oil (enough to coat baking sheet) |
| 3 breast | Chicken breast, boneless, skinless (medium, cubed or strips h wide) |
| 200 gm | Spaghetti, whole-wheat, dry (or alternate noodle of choice) |
| 1 tsp | Sesame oil |
| 1 onion(s) | Sweet onion |
| 1 pepper(s) | Red chili pepper (also chile or chilli) (finely chopped) |
| 1 clove(s) | Garlic (minced) |
| 1 piece, 2-inch | Ginger root (fresh, grated) |
| 1 cup | Broccoli florets (fresh or frozen) |
| 1 cup | Carrots (peeled and chopped) |
| 1 cup | Green bell pepper (chopped or strips) |
| 1 cup | White mushrooms (thinly sliced) |
| 1 cup | Green/yellow string beans, raw |
| 1 tsp | Tamari, gluten free, reduced sodium (soy sauce works too) |
| 1 tsp | Oyster sauce |
| 1 tsp | Lemon juice |
Step 1: Preheat the oven to 350F degrees. Line a baking sheet with tinfoil or parchment paper, and spray with vegetable oil. Place the chicken breasts on the baking sheet and cook the chicken breast in the oven at for 20-25 minutes.
Step 2: Prepare noodles as per package instructions.
Step 3: While the chicken and noodles are cooking, heat the sesame oil in a large wok or saucepan on medium-high heat.
Step 4: Add the sweet onion, red chili pepper, garlic, and ginger. Cook for 2-3 minutes, until fragrant.
Step 5: Add the broccoli florets, carrot, bell pepper, mushrooms, and string beans to the pan and let them cook for 5 minutes.
Step 6: Add the tamari (or soy sauce), oyster sauce, and lemon juice. Add a cup of water to stop the vegetables from sticking. Put the lid on wok and continue cooking for 2-3 minutes until the veggies are slightly softened.
Step 7: Once the chicken is cooked, dice into cubes or strips 1/2 inch wide, add to the stir-fry mixture, and give it a good stir. Cover the wok and let simmer for another 2 minutes.
Step 8: Serve stir-fry over noodles and enjoy!
Tips
| Grain | 1.9 |
| Meat | 1.9 |
| Vegetables | 3.3 |
