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Chicken Chow Mein
Yield: Makes 4 servings
Chow mein is a Chinese-American dish of bits of meat and vegetables served over crisp, fried noodles. This lighter version omits the extra fat and calories by serving over boiled noodles.
Ingredients:
1
pound boneless skinless chicken breasts, cut into thin strips
2
cloves garlic, minced
1
teaspoon vegetable oil, divided
2
tablespoons reduced-sodium soy sauce
2
tablespoons dry sherry
6
ounces (2 cups) fresh snow peas, cut into halves or 1 package (6 ounces) frozen snow peas, thawed
3
large green onions, cut diagonally into 1-inch pieces
4
ounces uncooked Chinese egg noodles or vermicelli, cooked and drained
1
teaspoon dark sesame oil (optional)
Cherry tomatoes (optional)
Fresh herbs (optional)
Preparation:
1.
Toss chicken and garlic in small bowl.
2.
Heat 1/2 teaspoon vegetable oil in wok or large nonstick skillet over medium-high heat. Add chicken mixture; stir-fry 3 minutes or until chicken is no longer pink. Transfer to medium bowl; toss with soy sauce and sherry.
3.
Heat remaining 1/2 teaspoon vegetable oil in wok. Add snow peas; stir-fry 2 minutes for fresh or 1 minute for frozen snow peas. Add green onions; stir-fry 30 seconds. Add chicken mixture; stir-fry 1 minute.
4.
Add noodles to wok; stir-fry 2 minutes or until heated through. Stir in sesame oil, if desired. Garnish with cherry tomatoes and fresh herbs.
Nutritional Information:
| Serving Size: 1 cup Chicken Chow Mein | |
| Fiber | 2 g |
| Carbohydrate | 22 g |
| Cholesterol | 66 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 10 % |
| Calories | 252 |
| Protein | 31 g |
| Sodium | 461 mg |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 1 |
| Meat | 3 |
This recipe appears in:
Chinese
