Australian Healthy Food Guide - November 2017

Mushroom noodle

stir-fry with fried egg

Serves 1 Cost per serve$5.20

Time to make20 min

9 dairy free 9 vegetarian

50gpad Thai rice noodles

1 tablespoonolive oil

½ smallred onion, finely sliced

1 garlic clove, finely sliced

½ teaspoon finely grated

fresh ginger

150gmixed mushrooms, sliced

2 teaspoons reduced-salt

soy sauce

1 teaspoonsesame oil

Mushroom

noodle stir-fry

with fried egg

½ teaspoonsugar

½ teaspoonrice vinegar

1 egg

Coriander leaves, to garnish

Slicedred chilli, to garnish

1 Place the noodles in a medium

bowl and cover with boiling water.

Set aside for 5 minutes; drain.

2 Heat olive oil in a large wok or

non-stick frying pan over a high

heat. Stir-fry the onion, garlic and

ginger for 30 seconds. Add the

mushrooms; cook for 2–3 minutes,

or until tender and most of the

juices have evaporated.

3 Add the rice noodles, soy

sauce, sesame oil, sugar and

rice vinegar, and continue to

cook, stirring, for 1–2 minutes.

4 Meanwhile, pan-fry egg until

done to your liking. Top noodles

with fried egg and garnish with

coriander and chilli.

Fill up with fibre while enjoying the flavour burst of more-ish mushrooms.

Boost your iron

intake by adding

a side of Asian

greens

Nutr

ition

tip

Recipe: Emma Galloway. Photography: Melanie Jenkins. Styling: Jo Bridgford.

2033kJ/486cal

Protein 17.3g

Total Fat 29.1g

Sat Fat 6.9g

Carbs 33.1g

Sugars 5.4g

Fibre 8.8g

Sodium 640mg

Calcium 69mg

Iron 3.5mg

PER SERVE

NOVEMBER 2017 HEALTHY FOOD GUIDE 65

hfg RECIPES