Chicken Chow Mein

9 Reviews
88% would make this recipe again

Stir-fried chicken, vegetables, and rice noodles.

"Chow mein" is a Cantonese dish that consists of fried noodles (crispy or not) with vegetables and small pieces of meat (or shrimp) stir-fried and covered with a soy-based gravy. It is a very adaptable recipe, where the vegetables may be easily varied to suit your fancy or ... to clean out the refrigerator before they go stale.

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Preparation : 15 min Cooking : 20 min
530 calories/serving

Ingredients

2 green onions/scallions, finely chopped
2 cloves garlic, finely chopped
1/2 cup snow peas, cut in half crosswise 45 g
1/2 yellow or red sweet peppers, cut into thin strips 100 g
100 g rice sticks (noodles)
3 chicken thighs, boneless, skinless, cut into strips 200 g
2 tbsp canola oil 30 mL
1/2 tsp sesame seed oil 2.5 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 1/2 cup soybean sprouts 100 g
1 tbsp miso (fermented soybean paste) 16 g
1 tbsp wheat-free soy sauce 15 mL
1/2 tbsp sugar 6 g
1 tbsp rice vinegar 15 mL
1/2 tbsp cornstarch 4 g

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the chicken warm while the vegetables cook.

Method

  1. Prepare the vegetables: Finely chop the green onions and garlic; cut the snow peas in half crosswise; cut the pepper into thin strips.
  2. Cook the rice sticks in a large pot of salted boiling water until al dente, about 3 min. Rinse in cold water to stop the cooking process and drain thoroughly. Set aside.
  3. Cut the chicken into thin strips. Heat half of the canola oil and the sesame oil in a frying-pan or wok. Add the chicken pieces and sauté over high heat 4-5 min until golden on all sides. Season with salt and pepper. Take the pieces out of the wok, then set them aside on the warmed serving plate in the oven.
  4. Add the remaining canola oil to the wok. Stir in the green onions and garlic. Cook 1 min, then add the snow peas and pepper strips. Sauté 4 min with frequent stirring. Cover and cook 2 min. Add the soybean sprouts.
  5. Meanwhile, mix the remaining ingredients in a small bowl. Pour the sauce mixture over the vegetables, then stir to coat well. Add the chicken and noodles, then toss well and heat through, 2-3 min. Serve hot.

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

530

Fat

23 g

35 %

Saturated 1.8 g
+ Trans 0.2 g

10 %

Cholesterol

50 mg

Sodium

580 mg

24 %

Carbohydrate

60 g

20 %

Fibre

4 g

15 %

Sugars

6 g

Net Carbs

56 g

Protein

26 g

Vitamin A

15 %

Vitamin C

107 %

Calcium

7 %

Iron

12 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Magnesium, Manganese, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Zinc
Source of  :
Calcium, Fibre, Iron, Omega-3, Omega-6, Pantothenic Acid, Vitamin A, Vitamin B2
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 1 ½
Meat and Alternatives 2
Fats 2
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

9 Reviews (9 with rating only) 88% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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