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Chicken Chow Mein

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Stir-fried chicken, vegetables, and noodles.

"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.

Preparation : 15 min Cooking : 20 min
380 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

1 green onions/scallions, finely chopped
1 clove garlic, finely chopped
1/3 cup snow peas, cut in half crosswise 30 g
1/3 yellow or red sweet peppers, cut into thin strips 65 g
80 g Chinese noodles (chow mein)
2 chicken thighs, boneless, skinless, cut into strips 130 g
1 1/2 tbsp canola oil 23 mL
1/2 tsp sesame seed oil 2.5 mL
3/4 cup soybean sprouts 60 g
2 tsp Hoisin sauce 10 mL
2 tsp soy sauce, low-sodium 10 mL
1 tsp sugar 4 g
2 tsp rice vinegar 10 mL
3/4 tsp cornstarch 2 g
salt [optional]
ground pepper to taste [optional]

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

  1. Prepare the vegetables: Finely chop the green onions and garlic; cut the snow peas in half crosswise; cut the pepper into thin strips.
  2. Cook the noodles 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.
  3. 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.
  4. 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.
  5. 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.

Nutrition Facts Table

per 1 Serving (180g)

Amount

% Daily Value

Calories

380

Fat

16 g

25 %

Saturated 1.5 g
+ Trans 0.3 g

9 %

Cholesterol

30 mg

Sodium

440 mg

18 %

Carbohydrate

42 g

14 %

Fibre

2 g

9 %

Sugars

6 g

Protein

20 g

Vitamin A

9 %

Vitamin C

72 %

Calcium

5 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Source of  :
Copper, Fibre, Iron, Niacin, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Folacin, Magnesium, Manganese, Vitamin E
Excellent source of  :
Vitamin C, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Meat and Alternatives 1 ½
Fats 1 ½
Other Foods 0

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