Turkey Chow Mein
Chow mein is a classic Chinese dish. I’m sure for many of you it would have been one of your ‘go to dishes’ pre diagnosis from your local Chinese takeout. It certainly was mine, sadly chow mein typically contains hidden FODMAPs such as wheat noodles, onion, garlic and mangetout/sugar snap peas. Then for a few of us there is the additional complication of gluten intolerance/allergy or coeliac/celiac disease whereby gluten is in the noodles, soy sauce and can be transferred to “safe” dishes by cross contamination. Therefore the only way I can enjoy chow mein worry free is to make my own. I hope you enjoy my simple, quick version. If you are serving this without any other vegetable dishes you could add Monash safe portions of courgette, carrot, green beans, baby corn and broccoli to this chow mein as part of your 5 a day, but in my opinion the best chow meins are kept nice and simple with few ingredients!
Why not try it out tonight to celebrate Chinese New Year, happy year of the monkey!
Turkey Chow Mein
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- 2 turkey breasts (~300-350g)
- 1 tsp coconut oil (can substitute with any oil)
- 80g mixed peppers (variety of colours cut into strips)
- 200g beansprouts
- 2 tbsp. gluten free soy sauce
- 1 packet of gluten free rice noodles (Straight to Wok, Amoy brand)
- 2 spring onions (green part only)
- Slice the breasts into strips and stir fry in a large wok on medium-high with the oil.
- Once browned, about 3-5 minutes, add the peppers, beansprouts and soy sauce.
- Cook for 6-8 minutes or until the turkey is cooked through.
- For a final further 2 minutes add half the spring onion greens and the rice noodles.
- Once the noodles are soft, serve and garnish with the remaining spring onion greens.
- If using any other brand of rice noodles please follow pack instructions and ensure the turkey is cooked through before adding the noodles to the wok.
- Per serving (230g)
- Calories: 373 calories of which 44 from fat
- Dietary Fiber: 1.7g
- Total Fat: 4.9g
- Carbohydrates: 46.5g
- Protein: 33.6g
- Sugar: 1.6g
- Sodium: 500mg
- Low in saturated fat and sugar, very high in niacin and high in selenium and vitamin B6.
Eat Yourself Fit http://eat-yourself-fit.co.uk/