Healthy Baked Chicken Chow Mein

Chicken chow mein
Joff Lee/Photolibrary/Getty Images
  • Total: 30 mins
  • Prep: 15 mins
  • Cook: 15 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
729 Calories
24g Fat
81g Carbs
46g Protein
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Nutrition Facts
Servings: 4 servings
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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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

  1. Combine chicken and marinade ingredients (soy sauce, salt, dry sherry, white pepper, and cornstarch), mix well and set aside.

  2. 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.

  3. Heat oven broiler to medium-high. Broil noodles for about 5 minutes on each side, checking frequently, until crisped but not burned. Keep warm.

  4. 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).

  5. Remove from heat. Stir in bean sprouts. Season with pepper. Pour chicken mixture over noodles and serve.