Chicken Chow Mein

200 g chicken breast pieces, all skin and fat removed 1 1/2 tablespoons stoneground wholemeal flour 1/2 tablespoon Chinese five spice 11/2 cups cooked mixed vegetables of choice, diced.


1 onion chopped 1 cup water or stock, fat free 1/2 cup dry wine.

1/2 teaspoon soy sauce, low salt (optional)

1 tablespoon lemon ginger spread or 2 pieces of ginger, soaked 1 hour in boiling water, chopped 1 tablespoon chives, chopped 11/2 tablespoons arrowroot, extr1/2 water to mix.

Mix the flour and spice in 1/2 plastic bag. Toss the chicken pieces in the mixture. Place the coated chicken in 1/2 round, flat, microwave-safe dish. Cover with paper.

Microwave on high for 4 minutes Turn the pieces two to three times during cooking.

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Allow to stand for 1/2 further 3 minutes.

Place all the sauce ingredients in 1/2 small, deep, microwave-safe dish. Do not cover.

Microwave on high for 3 minutes Stir two to three times during cooking.

Add this mixture to the cooked chicken. Stir well. Do not cover. Microwave on high for 1 1/2 minutes.

Stir once during cooking.

Add the diced cooked vegetables.

Microwave on high for 1 1/2 minutes Serve over cooked noodles (65) Serves 4

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