Express Chicken & Peanut-Chilli Udon Noodles (Diet)

Ingredients

• 750g raw skinless chicken breast
• 600g cooked-weight plain udon noodles
• 250g fresh carrots
• 60g spring onions, cooked through
• 30g lemon juice and zest
• 15g garlic — staple
• 5g sesame seeds
• 40g smooth peanut butter
• 1g cayenne pepper — staple
• 10ml sesame oil, MEASURED TOTAL — staple
• 60ml soy sauce — staple
• 20g kecap manis
• 200g fresh spinach, washed and cooked through
• 10g unsalted roasted peanuts
• 200g fresh bok choy
• 200g fresh broccoli florets
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 100g cooked-weight plain udon noodles
• 30g unsalted roasted peanuts

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~150 kcal, 7.6g fat, 16.4g carbs.

Method

1. Loosen the measured udon and carrot in boiling water for 2–3 minutes, then drain. Reserve a little cooking water.
2. Mix peanut butter, sesame seeds, chilli, lemon juice, half the soy and enough reserved water to make a sauce; warm the measured sesame oil with garlic and spring onions and stir into the sauce.
3. Toss sliced breast with kecap manis and remaining soy. Cook in two or three batches in a non-stick pan, using water as needed rather than extra oil, until the chicken reaches 75°C.
4. Add broccoli and bok choy with a splash of water, cover briefly, then wilt spinach into the pan. Add udon, carrot and peanut sauce and toss until everything is piping hot.
5. Divide into four bowls and finish with the measured crushed peanuts; all vegetables are part of the noodle mixture.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Keeps peanut-chilli sauce, kecap-glazed chicken and udon. Peanut butter, seeds, peanuts and sesame oil are measured rather than free-poured; no separate greens side or fresh herbs. - Original serves 4; this variant makes four. Declan: estimated 614 kcal, 56.7g protein, 15.5g fat and 63.3g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 764 kcal/serve, at least the 705 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 227.5g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.