Thai Chicken Noodle Salad (Diet)

Ingredients

• 800g raw skinless chicken breast
• 200g DRY rice noodles
• 100g fresh snow peas
• 30g spring onions, cooked through
• 200g whole cucumber, washed and cooked in the meal
• 150g fresh capsicum
• 200g fresh carrots
• 20g unsalted roasted peanuts
• 40g sweet chilli sauce
• 30ml fish sauce
• 20g lime juice
• 5ml sesame oil, MEASURED TOTAL — staple
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 60ml soy sauce — staple
• 10g brown sugar — staple
• 6g garlic — staple
• 2g ground ginger — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 40g DRY rice 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: ~158 kcal, 7.5g fat, 18.8g carbs.

Method

1. Soak or cook the measured DRY rice noodles as their packet directs, drain and toss with the measured sesame oil.
2. Slice breast into thin even pieces and grill or pan-cook in the measured neutral oil until it reaches 75°C; rest briefly and slice into strips.
3. Whisk soy, fish sauce, lime juice, sweet chilli, sugar, garlic and ground ginger with a little water. Heat the dressing in the chicken pan.
4. Add shredded carrot, capsicum and snow peas to the hot dressing and cook until tender; add washed cucumber strips and spring onions and cook through. This is a warm noodle version, with no separate raw salad.
5. Toss chicken, rice noodles and all vegetables through the hot dressing and divide into four bowls. Finish with the measured peanuts; omit fresh mint.
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

- Original name is retained, but house rules require a warm chicken-noodle toss rather than cold salad. Breast is reduced from the original 1kg, with measured peanuts/oil; Thai fish-sauce/lime/sweet-chilli dressing and rice noodles remain. Snow peas are a small fresh amount, not a bag of frozen peas. - Original serves 4; this variant makes four. Declan: estimated 569 kcal, 53.7g protein, 10.6g fat and 63.2g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 726 kcal/serve, at least the 580 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 170g 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.