Stir-fried noodles

150g dried noodles

Spray oil

2 spring onions

50g beansprouts

1x15ml spoon reduced salt soy sauce or fish sauce

½ 5ml spoon sesame seeds (optional)

Weighing scales, saucepan, colander, chopping board, sharp knife, wok/large pan, measuring spoons, heat-resistant spoon. 

1. Cook the noodles as instructed on the packaging. Drain once cooked. 
2. Top and tail the spring onion and slice into rings.
3. Heat the oil in wok/large pan.
4. Add the noodles, onion and beansprouts.
5. Stir-fry for 2-3 minutes.
6. Add the soy/fish sauce.
7. Serve – garnish with sesame seeds, if desired.

• Serving suggestion: Add extra vegetables to create a noodle main meal, e.g. frozen peas, canned sweetcorn, sliced mushrooms, chopped red pepper.
• Vary your protein: To add to the protein content of this dish add chickpeas, chicken, prawns, lentils or strips of pork. 
• Turn up the flavour: You may wish to toast the sesame seeds. Add ½ chilli or piece of fresh ginger to add to the flavour of the noodles. 
• Focus on fibre: Use wholemeal noodles in this recipe to boost the fibre content of the dish.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe. 

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, if following a vegan or vegetarian diet, use a meat alternative. For those with an allergy to sesame, remove the sesame seeds from this recipe. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

This analysis is based on reduced-salt soy sauce. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?