Sweet Chilli Chicken Noodles (Diet)

Ingredients

• 750g raw skinless chicken breast
• 500g cooked-weight hokkien noodles
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 150g fresh capsicum
• 300g fresh bok choy
• 250g fresh broccoli florets
• 40g sweet chilli sauce
• 30ml soy sauce — staple
• 60g spring onions, cooked through
• 5g sesame seeds
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 100g cooked-weight hokkien noodles
• 15ml sesame oil, MEASURED TOTAL

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~136 kcal, 7.8g fat, 14.0g carbs.

Method

1. Loosen the measured hokkien noodles in boiling water as the packet directs, then drain.
2. Cook sliced breast in batches in the measured oil in a large non-stick pan. Add capsicum and broccoli with a little water, cover briefly, then add bok choy and cook through.
3. Add drained noodles and measured sweet chilli sauce. Toss over the heat until all ingredients are coated and chicken reaches 75°C; work in two batches if needed rather than crowding the pan.
4. Stir through soy and spring onions until cooked, then divide the entire noodle/vegetable mixture between four bowls and scatter with measured sesame seeds.
5. 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 the sweet-chilli hokkien stir-fry. More breast supports the protein target, sweet chilli and oil are measured, and all vegetables stay in the noodles. Additional noodles are cooked in batches to avoid the source’s stodgy-pan problem. - Original serves 4; this variant makes four. Declan: estimated 512 kcal, 52.3g protein, 10.8g fat and 49.8g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 648 kcal/serve, at least the 500 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 190g 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.