Chicken Chow Mein
This recipe makes 4 servings
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 |
- Portion size: 4
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!
Ingredients
- 1 pkg (14 oz/400 g) 1pkg (14 oz/400 g)fresh chow mein noodles
- 1/4 cup 1/4cupoyster sauce
- 2 tbsp 2tbspsoy sauce
- 1 tbsp 1tbspsesame oil
- 8 oz 8ozboneless skinless chicken breastboneless skinless chicken breasts or boneless skinless chicken thighs
- 2 tbsp 2tbspvegetable oil
- 1 1oniononions, sliced
- 2 2cloves garlic, minced
- 2 tsp 2tspgrated gingerroot
- 4 cups 4cupschopped broccoli
- 4 oz 4ozsnow peasnow peas, trimmed
- 1 1sweet yellow peppersweet yellow peppers, cut_in matchstick-size strips
- 1/2 cup 1/2cupchicken stock
- 1 cup 1cupbean sprouts
- 1 1green oniongreen onions, 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.
Source : Canadian Living Magazine: May 2003
