|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 24g||31%|
|Saturated Fat 6g||28%|
|Total Carbohydrate 81g||29%|
|Dietary Fiber 5g||18%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This chicken chow mein recipe has crisp noodles like you'll find in Chinese restaurants, but with a lot less fat. Each serving contains less than 400 calories. This recipe reprinted with permission from Heart Smart Chinese Cooking by Stephen Wong.
- 1 pound boneless chicken breast (cut into thin strips)
- 1 pound Chinese-style noodles (steamed, or cooked thin egg noodles)
- 1 1/2 cups chicken stock
- 1 tablespoon ginger (minced)
- 1/2 cup thinly onions (sliced)
- 3 large dried Chinese mushrooms, soaked and thinly sliced
- 2 cups Chinese flowering chives (or, green onions, cut into quarters)
- 2 teaspoons sesame oil
- 3 cups bean sprouts (tightly packed)
- Black pepper to taste
- To marinate:
- 1 tablespoon soy sauce
- 1/4 tablespoon salt
- 1 tablespoon dry sherry wine
- 1/4 teaspoon white pepper
- 1 tablespoon cornstarch
Combine chicken and marinade ingredients (soy sauce, salt, dry sherry, white pepper, and cornstarch), mix well and set aside.
Blanch noodles in a large amount of boiling water for 1 minute or as per package instructions. Drain well and cool slightly. Fluff up noodles to allow drying. When dried, spread noodles loosely on a large cookie sheet lined with aluminum foil.
Heat oven broiler to medium-high. Broil noodles for about 5 minutes on each side, checking frequently, until crisped but not burned. Keep warm.
Meanwhile, heat wok over high heat, add stock and bring to boil. Add ginger, onions, and mushrooms and cook for 1 minute. Add chicken and cook for 2 minutes. The stock should thicken slightly. Add flowering chives or green onions and sesame oil; stir to mix for 1 minute. (If using green onions, cook for 30 seconds).
Remove from heat. Stir in bean sprouts. Season with pepper. Pour chicken mixture over noodles and serve.