Chicken Chow Mein
Save some of this dinner for a delicious lunch to pack in a microwaveable container the next day. Then all your child has to do is warm it in the microwave at school. And she can even leave the green onions out!
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 524 |
| pro | 31 g |
| total fat | 14 g |
| sat. fat | 2 g |
| carb | 70 g |
| fibre | 6 g |
| chol | 105 mg |
| sodium | 1.122 mg |
| % RDI: | - |
| calcium | 8% |
| iron | 34% |
| vit A | 15% |
| vit C | 213% |
| folate | 100% |
Suggested Recipes
-
1 pkg (14 oz/400 g) fresh chow mein noodles
1/4 cup (50 mL) oyster sauce
2 tbsp (25 mL) soy sauce
1 tbsp (15 mL) sesame oil
8 oz (250 g) boneless skinless chicken breasts or thighs
2 tbsp (25 mL) vegetable oil
1 onion, sliced
2 cloves garlic, minced
2 tsp (10 mL) grated gingerroot
4 cups (1 L) chopped broccoli
4 oz (125 g) snow peas, trimmed
1 sweet yellow pepper, cut in matchstick-size strips
1/2 cup (125 mL) chicken stock
1 cup (250 mL) bean sprouts
1 green onion, sliced
Preparation:
In large saucepan of boiling water, cook noodles until tender, about 2 minutes. Drain and rinse under cold water; drain well and set aside in colander.
Meanwhile, in bowl, whisk together oyster sauce, soy sauce and sesame oil. Thinly slice chicken crosswise; add to bowl, tossing to coat.
In large wok or skillet, heat 1 tbsp (15 mL) of the vegetable oil over high heat; stir-fry chicken mixture for 2 minutes. Transfer to plate.
Add remaining oil to pan; reduce heat to medium. Add onion, garlic and ginger; stir-fry for 2 minutes. Add broccoli, snow peas, yellow pepper and 2 tbsp (25 mL) water; cover and steam for 3 minutes. Add noodles and stock; stir-fry until hot. Return chicken and any accumulated juices to pan; add bean sprouts and toss to combine. Serve sprinkled with green onion.
Tags:
Main Course; Lunch; Chinese; Vegetables; Pasta/Noodles; Poultry-Chicken; Stir-fry; For Kids;
Source
Canadian Living Magazine: May 2003
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