Faster-than-Take-Out Chicken and Veggie Chow Mein
- Preparation time: 10 mins
- Cook time : 10 mins
- Total time : PT20M
- Portion size: 4
Truly a delicious and good-for-you meal that's a cinch to prepare. Serve over noodles or whole grain rice for a meal that everyone will enjoy.
Makes 4 servings.
1/3 milk product serving(s) per person.
1-1/4 cups (300 mL) milk, divided
3 tbsp (45 mL) cornstarch
2 tbsp (30 mL) soy sauce
1/2 tsp (2 mL) hot pepper sauce
1 tbsp (15 mL) butter, divided
12 oz (375 g) boneless skinless chicken, cut into strips
4 cups (1 L) frozen Asian mixed vegetables, thawed (about 1 lb / 500 g)
1 tbsp (15 mL) white or rice vinegar
1 cup (250 mL) bean sprouts
In a bowl, whisk eggs with 2 tbsp (30 mL) of the milk; set aside. Whisk cornstarch, soy sauce and hot pepper sauce into remaining milk; set aside.
In a large skillet, melt half of the butter over medium-high heat; cook egg mixture for about 1 min or just until eggs are no longer shiny. Stir to break up egg and transfer to a plate.
Add remaining butter to pan; add chicken and stir-fry for 2 min or until chicken starts to brown. Add vegetables and stir-fry for about 2 min or until hot. Stir milk mixture and pour into pan; cook, stirring, for about 3 min or until sauce is thickened and chicken is no longer pink inside. Stir in vinegar and bean sprouts; stir-fry until sprouts are wilted. Season to taste with more soy sauce and hot pepper sauce, if desired. Gently stir in eggs.
Use naturally-brewed soy sauce for the best flavour and colour.
Replace chicken with thin strips of boneless grilling beef or pork loin.
For the Adventurous: Replace chicken with large shrimp, peeled and deveined; stir-fry for only 30 sec before adding vegetables. Add 2 tbsp (30 mL) hoisin sauce with soy sauce and 2 cups (500 mL) shredded bok choy or napa cabbage with bean sprouts.
Energy: 312 Calories
Protein: 33 g
Carbohydrate: 20 g
Fat: 11 g
Fibre: 4 g
Sodium: 730 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium: 15 % / 166 mg
Niacin: 76 %
Vitamin A: 58 %
Vitamin B12: 45 %
Riboflavin: 36 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
Source : Dairy Farmers of Canada