Ingredients
250g packet bean thread vermicelli noodles
1 tablespoon rice bran oil
4 (550g) chicken thigh fillets, cut into 1cm cubes
2 garlic cloves, chopped
2cm piece fresh ginger, finely grated
2 medium carrots, peeled, halved lengthways, sliced diagonally
1 red capsicum, thinly sliced
1 bunch asparagus, sliced diagonally
1/4 teaspoon Chinese five spice powder
1/2 cup plum sauce
Fresh coriander leaves, to serve
Instructions
Place noodles in a large heatproof bowl. Cover with boiling water. Stand for 3 minutes or until just tender. Drain.
Heat a wok over high heat. Add oil. Swirl to coat. Add chicken. Stir-fry for 2 minutes or until just beginning to brown. Add garlic, ginger, carrot and capsicum. Stir-fry for 2 minutes. Add asparagus, spice powder, sauce and noodles. Stir-fry for 2 to minutes or until heated through. Season with pepper. Serve with coriander leaves.
Key Points About Ingredients:
- Bean thread vermicelli noodles (also called glass noodles) are made from mung bean starch, making them naturally gluten-free and lower in calories than wheat-based noodles.
- Chicken thigh fillets are used here instead of breast meat because they stay juicy and tender during high-heat stir-frying without drying out.
- Chinese five spice powder is a potent blend of star anise, cloves, cinnamon, Sichuan pepper, and fennel seeds — a little goes a long way in adding deep aromatic flavour.
- Asparagus is a nutritional powerhouse, rich in folate, vitamin K, and antioxidants, and it adds a satisfying crunch when stir-fried briefly over high heat.
- Plum sauce provides a sweet-tangy glaze that clings beautifully to the noodles and chicken, eliminating the need for multiple condiments or a complex sauce.
- Rice bran oil has one of the highest smoke points of common cooking oils, making it ideal for high-heat wok cooking without burning or producing off-flavours.
Key Nutritional Insights:
- Each serving provides a strong hit of protein from chicken thighs, supporting muscle maintenance and keeping you fuller for longer.
- The combination of carrots, capsicum, and asparagus delivers a wide spectrum of antioxidants including beta-carotene and vitamin C in every bowl.
- Bean thread noodles have a lower glycaemic index than many refined wheat noodles, making this dish a relatively gentler option for blood sugar management.
- Plum sauce contributes added sugars and sodium, so those monitoring intake may wish to use a reduced-sugar or reduced-salt version.
- Ginger and garlic are well-known for their anti-inflammatory and immune-supporting properties, adding functional benefits beyond just flavour.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories520
- Standard DV% Daily Value*
- Total Fat14 g72 g19.44%
- Saturated Fat3.5 g20 g17.5%
- Trans Fat0 g
- Polyunsaturated Fat3.2 g
- Monounsaturated Fat6.1 g
- Cholesterol118 mg300 mg39.33%
- Sodium620 mg2300 mg26.96%
- Total Carbohydrate65 g275 g23.64%
- Dietary Fiber5 g28 g17.86%
- Total Sugars18 g
- Added Sugars14 g50 g28%
- Sugar Alcohal0 g
- Protein34 g50 g68%
- Vitamin D (Cholecalciferol)8 mcg20 mcg40%
- Calcium68 mg1300 mg5.23%
- Iron3.2 mg18 mg17.78%
- Potassium780 mg4700 mg16.6%
- Vitamin A5800 mcg900 mcg644.44%
- Vitamin C (Ascorbic Acid)62 mg90 mg68.89%
- Vitamin E (Tocopherol)2.1 mg15 mg14%
- Vitamin K58 mcg120 mcg48.33%
- Vitamin B1 (Thiamin)0.22 mg1.2 mg18.33%
- Vitamin B2 (Riboflavin)0.28 mg1.3 mg21.54%
- Vitamin B3 (Niacin)9.4 mg16 mg58.75%
- Vitamin B6 (Pyridoxine)0.88 mg1.7 mg51.76%
- Folate95 mcg400 mcg23.75%
- Vitamin B12 (Cobalamine)0.6 mcg2.4 mcg25%
- Biotin6 mcg30 mcg20%
- Vitamin B5 (Pantothenic acid)1.8 mg5 mg36%
- Choline92 mg550 mg16.73%
- Phosphorus310 mg1250 mg24.8%
- Iodine6 mcg150 mcg4%
- Magnesium52 mg420 mg12.38%
- Zinc2.8 mg11 mg25.45%
- Selenium28 mcg55 mcg50.91%
- Copper0.22 mg0.9 mg24.44%
- Manganese0.65 mg2.3 mg28.26%
- Chromium4 mcg35 mcg11.43%
- Molybdenum12 mcg45 mcg26.67%
- Chloride380 mg2300 mg16.52%
