Serving Suggestion: 4
Nutritional Information
| Total Calories (kcal) | Total Protein (g) | Adjusted Protein (g) * | Exchanges per recipe |
| 614 | 14.35 | 4 | 0 |
Nutritional Information per serving suggestion: 4
| Total Calories (kcal) | Total Protein (g) | Adjusted Protein (g) * | Exchanges per recipe |
| 153 | 3.5 | 1 | 0 |
Ingredients
300g jack fruit drained
1 red pepper
1 carrot
1 bunch of spring onions
100g baby corn
50g bean sprouts
1 medium courgette
50g hoisin sauce
1 vegetable stock cube
1 tsp Chinese five spice
1 tsp garlic puree
1 tsp minced ginger
25g oil
Directions:
- Dain the jackfruit from the tin and chop it into small chunks.
- Slice the red pepper thinly and slice the carrot and courgette into ribbons with a potato peeler.
- Chop the baby corn into bite-size pieces and slice the spring onions.
- In a jug, poor half a pint of boiling water and crumble in the stock cube, stirring to dissolve.
- Add the hoisin sauce to the jug and set to one side.
- In a wok or large frying pan, heat the oil over medium to high heat before adding all the vegetables – stir fry for a few minutes.
- Add the garlic, ginger, and five-spice to the wok and cook for 1 more minute.
- Poor over the sauce and allow it to come to a boil.
- Serve with rice or noodles
Chefs tips
You can enjoy this hot or cold
Protein Swap Suggestions
2g swap
| Food | Portion Size |
| Rice noodles | 142g |
| Rice (boiled) | 75g |
| Mixed nuts | 15g |
7g swap
| Food | Portion Size |
| Poultry (cooked) | 25g / 1oz |
| Prawns | 30g |
| Egg | 1 |
NUTRITIONAL CALCULATION
| FOOD | Kcal | Protein | Adjusted |
| 300g jack fruit drained | 264 | 3.9 | – |
| 1 red pepper | 30 | 1.2 | – |
| 1 carrot | 25 | 0.35 | – |
| 1 bunch of spring onions | – | – | – |
| 100g baby corn | 47 | 2.6 | 2.6 |
| 50g bean sprouts | 15 | 1.5 | 1.5 |
| 1 medium courgette | 32 | 2.6 | – |
| 50g hoisin sauce * | 21 | 0.7 | – |
| 1 vegetable stock cube | 1.5 | – | |
| 25g oil | 180 | – | – |
| TOTAL | 614 | 14.35 | 4 |
*Tesco Hoisin Dipping Sauce 290G