Rice Noodle Stir Fry (gluten free)

Ingredients

• 198 g (7 oz)rice noodles
• 45 ml (3 tbsp)olive oil
• 454 g (1 lb), cut into pieceschicken breast
• 2 cloves, mincedgarlic
• 1 stalk, choppedcelery
• 1 large, cut into matchstickscarrot
• about 115 g (1½ cups)broccoli florets
• 454 g (1 lb), peeled and deveinedlarge prawns
• 25 g (2 tbsp)sugar
• 10 ml (2 tsp)sesame oil
• 120 ml (½ cup), low-sodium or gluten-freesoy sauce
• 2eggs
• to tastesesame seeds, to garnish

Instructions

1. 1

   Soak the noodles

   Submerge the rice noodles in boiling water for about 5 minutes. Drain them thoroughly in a mesh strainer and set aside.

2. 2

   Cook the chicken

   Heat the olive oil in a large wok over high heat, then add the chicken breast pieces.

3. 3

   Add the garlic

   Add the minced garlic and stir until the chicken is fully cooked.

4. 4

   Stir-fry vegetables

   Add the celery, carrot and broccoli. Stir-fry over high heat for about 4 minutes, or until the vegetables are tender.

5. 5

   Cook the prawns

   Add the prawns and stir until fully cooked, taking care not to overcook them.

6. 6

   Mix the sauce

   Add the sugar, sesame oil and low-sodium or gluten-free soy sauce to the wok, then stir to combine.

7. 7

   Scramble the eggs

   Beat the eggs together and cook them in a separate pan. When cooked, mash them with a fork.

8. 8

   Toss and garnish

   Add the cooked rice noodles and scrambled eggs to the wok. Toss everything together and garnish with sesame seeds.

What is rice noodle stir-fry?

Rice noodle stir-fry is a flexible style of Asian-inspired meal, rather than one single dish with a fixed recipe. This version pairs rice noodles with chicken, prawns, vegetables and egg for a mix of savoury flavours and textures.

The quick-cooking noodles and high-heat wok method make it a practical dinner. For a gluten-free meal, use soy sauce that is specifically labelled gluten-free.

Nutrition and macros by portion

The nutrition label shows one serving as written: 299 calories, 36g protein, 8g carbs, 13g fat.

The rice noodles and sugar contribute most of the carbohydrates, while olive oil, sesame oil and egg provide much of the fat. Chicken, prawns and eggs supply the protein. To balance the plate, serve a portion with extra non-starchy vegetables if you like.

Getting the noodles ready

Noodle texture: soak the rice noodles in boiling water for about 5 minutes, as directed, then drain them well. They will be heated again in the wok, so avoid leaving them in the water longer than needed.

Drainage: let excess water run off in the mesh strainer before adding the noodles to the stir-fry. Wet noodles can dilute the sauce.

Preparing the chicken and prawns

Chicken pieces: cut them into even-sized pieces so they cook at a similar rate. Stir with the garlic until the chicken is fully cooked before moving on.

Prawns: add them after the vegetables and cook just until fully cooked. Keep a close eye on them, as the recipe warns against overcooking.

Keeping the vegetables tender

High heat: the celery, carrot and broccoli cook for about 4 minutes in the wok. Stir them as they cook so they become tender without sitting still on the hot surface.

Even cuts: julienned carrot and chopped celery help the vegetables cook quickly alongside the broccoli florets.

Building the sauce

Soy and sesame: low-sodium or gluten-free soy sauce provides the savoury base, while sesame oil adds a distinct toasted aroma. Stir in the sugar with both oils and the soy sauce so the flavour is distributed through the dish.

Gluten-free choice: ordinary soy sauce can contain wheat. Check the label and choose a gluten-free variety if needed.

Finishing with egg

Separate pan: cook the beaten eggs in a separate pan, then mash them with a fork as directed. This keeps the egg in small pieces when it is tossed through the noodles.

Final toss: add the cooked noodles and egg to the wok once the other ingredients and sauce are ready. Toss to combine, then finish with sesame seeds.

What to serve alongside

This stir-fry can be served on its own as a complete meal, with noodles, chicken, prawns, egg and vegetables all in the wok. For a fresh contrast, serve it with a simple side salad or extra steamed vegetables.

Recipe notes & tips

• Prepare and cut all the ingredients before heating the wok, as the stir-frying stages move quickly.
• Use a large wok so the chicken, vegetables and noodles can be stirred without crowding.
• Drain the noodles thoroughly before adding them to the wok.
• Stir the vegetables frequently during their 4 minutes over high heat.
• Cook the prawns only until fully cooked to help keep them tender.
• Check that the soy sauce is labelled gluten-free if you are making this for someone avoiding gluten.

Variations

• More vegetables: add extra broccoli, celery or carrot while keeping the same stir-fry method.
• Tofu option: replace the chicken or prawns with tofu, cooking it through before adding the vegetables.
• Extra sesame: finish with additional sesame seeds for a stronger toasted flavour.
• Milder sauce: use less soy sauce and adjust the seasoning to taste.
• Egg-free version: leave out the eggs and toss the noodles with the other ingredients.

Common mistakes to avoid

• Waterlogged noodles: drain them thoroughly before adding them so they do not thin the sauce.
• Uneven chicken pieces: cut them to a similar size so they cook at a more even rate.
• Overcooked prawns: stir them in only until fully cooked, then move on to the sauce.
• Crowded wok: use a large wok and keep the ingredients moving so they stir-fry rather than sit in a pile.
• Unlabelled soy sauce: check the packaging and choose a gluten-free variety when required.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat until steaming hot throughout in a pan, stirring regularly; add a small splash of water if the noodles seem dry.

Frequently asked questions