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Chicken Chow Mein


Chicken Chow Mein

Chicken Chow Mein

Yield

Makes 4 servings

Ingredients

6 ounces uncooked fresh Chinese egg noodles
Nonstick cooking spray
1/2 cup fat-free reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
1-1/2 teaspoons cornstarch
1/2 teaspoon black pepper
1/2 teaspoon dark sesame oil
1/8 teaspoon Chinese 5-spice powder
6 ounces boneless skinless chicken breasts, coarsely chopped
2 green onions, sliced
2 cups thinly sliced bok choy
1-1/2 cups frozen mixed vegetables, thawed and drained
1 can (8 ounces) sliced water chestnuts, rinsed and drained
1 cup fresh bean sprouts

Preparation

  1. Preheat oven to 400°F. Cook noodles according to package directions, omitting salt. Drain and rinse well under cold water until pasta is cool; drain well. Lightly spray 9-inch cake pan with cooking spray. Spread noodles in pan, pressing firmly. Lightly spray top of noodles with cooking spray. Bake 10 minutes.
  2. Invert noodles onto baking sheet or large plate. Carefully slide noodle cake back into cake pan. Bake 10 to 15 minutes or until top is crisp and lightly browned. Transfer to serving platter. Whisk together chicken broth, soy sauce, cornstarch, sesame oil, pepper and 5-spice powder in small bowl until cornstarch is dissolved; set aside.
  3. Spray large nonstick skillet with cooking spray. Add chicken and green onions. Cook, stirring frequently, until chicken is no longer pink, about 5 minutes. Stir in bok choy, mixed vegetables and water chestnuts. Cook 3 minutes or until vegetables are crisp-tender. Push vegetables to one side of skillet; stir in prepared sauce. Cook and stir until thickened, about 2 minutes. Stir in bean sprouts. Spoon over noodle cake.

Nutritional Information

Serving Size: 1/4 of total recipe
Fiber 3 g
Carbohydrate 52 g
Cholesterol 22 mg
Saturated Fat <1 g
Total Fat 2 g
Calories from Fat 6 %
Calories 284
Protein 16 g
Sodium 322 mg

Dietary Exchange

Vegetable 3
Starch 2
Meat 1

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