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Nutritional Guidelines (per serving) | |
---|---|
729 | Calories |
24g | Fat |
81g | Carbs |
46g | Protein |
Nutrition Facts | |
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Servings: 4 | |
Amount per serving | |
Calories | 729 |
% Daily Value* | |
Total Fat 24g | 31% |
Saturated Fat 6g | 28% |
Cholesterol 95mg | 32% |
Sodium 2244mg | 98% |
Total Carbohydrate 81g | 29% |
Dietary Fiber 5g | 18% |
Protein 46g | |
Calcium 84mg | 6% |
*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.
Ingredients
- 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
Steps to Make It
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Combine chicken and marinade ingredients (soy sauce, salt, dry sherry, white pepper, and cornstarch), mix well and set aside.
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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.
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Heat oven broiler to medium-high. Broil noodles for about 5 minutes on each side, checking frequently, until crisped but not burned. Keep warm.
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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).
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Remove from heat. Stir in bean sprouts. Season with pepper. Pour chicken mixture over noodles and serve.Â
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