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Chicken Chow Mein [G.F.]
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Chicken Chow Mein [G.F.]
Stir-fried chicken, vegetables, and rice noodles [Gluten-free version].
"Chow mein" is a Cantonese dish that consists of fried noodles (crispy or not) with vegetables and small pieces of meat (or shrimp) stir-fried and covered with a soy-based gravy. It is a very adaptable recipe, where the vegetables may be easily varied to suit your fancy or ... to clean out the refrigerator before they go stale.
Ingredients
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2 |
green onions/scallions, finely chopped |
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30 g |
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2 cloves |
garlic, finely chopped |
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1/2 cup |
snow peas, cut in half crosswise |
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45 g |
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1/2 |
yellow or red sweet peppers, cut into thin strips |
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100 g |
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100 g |
rice sticks |
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3 |
chicken thighs, boneless, skinless, cut into strips |
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200 g |
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2 tbsp |
canola oil |
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30 mL |
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1/2 tsp |
sesame seed oil |
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2.5 mL |
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salt to taste |
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|
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ground pepper to taste |
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1 1/2 cup |
soybean sprouts |
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100 g |
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1 tbsp |
miso (fermented soybean paste) |
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16 g |
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1 tbsp |
wheat-free soy sauce |
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15 mL |
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1/2 tbsp |
sugar |
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6 g |
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1 tbsp |
rice vinegar |
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15 mL |
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1/2 tbsp |
cornstarch |
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4 g |
Before you start
You will need a wok or frying pan.
Put the serving dish in the oven at the lowest setting to keep the chicken warm while the vegetables cook.
Method
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Prepare the vegetables: Finely chop the green onions and garlic; cut the snow peas in half crosswise; cut the pepper into thin strips.
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Cook the rice sticks in a large pot of salted boiling water until al dente, about 3 min. Rinse in cold water to stop the cooking process and drain thoroughly. Set
aside.
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Cut the chicken into thin strips. Heat half of the canola oil and the sesame oil in a frying-pan or wok. Add the
chicken pieces and sauté over high heat 4-5 min until golden on all sides. Season with salt and pepper. Take the pieces out of the wok, then set them aside on the warmed serving plate in the oven.
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Add the remaining canola oil to the wok. Stir in the green onions and garlic. Cook 1 min, then add the snow peas and pepper strips. Sauté 4 min with frequent stirring. Cover and cook 2 min. Add the soybean sprouts.
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Meanwhile, mix the remaining ingredients in a small bowl. Pour the sauce mixture over the
vegetables, then stir to coat well. Add the chicken and noodles, then toss well and heat through, 2-3 min. Serve hot.
Claims
- Source of :
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Calcium, Fibre, Iron, Omega-3, Omega-6, Pantothenic Acid, Vitamin A, Vitamin B2
- Good source of :
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Copper, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Zinc
- Excellent source of :
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Folacin, Magnesium, Manganese, Vitamin C, Vitamin E, Vitamin K
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (380g)
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Amount
% DV*
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* DV = Daily Value
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Calories
530
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Fat
23 g
35 %
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Saturated 2 g
+ Trans 0.2 g
10 %
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Cholesterol
50 mg
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Sodium
580 mg
24 %
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Carbohydrate
60 g
20 %
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Fibre
4 g
15 %
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Sugars
6 g
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Protein
26 g
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Vitamin A
15 %
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Vitamin C
110 %
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Calcium
8 %
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Iron
10 %
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More info
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