Chicken Chow Mein

Stir-fried chicken, vegetables, and 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.

• Recipe
• Nutrition Info
• Reviews ( 131 )
• My Notes

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
120 g	Chinese noodles (chow mein)
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	Hoisin sauce		16 g
1 tbsp	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 noodles 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 (420 g)

Amount % Daily Value
Calories 560
Fat 22 g 34 %
Saturated 1.8 g + Trans 0.2 g 10 %
Cholesterol 50 mg
Sodium 550 mg 23 %
Carbohydrate 63 g 21 %
Fibre 2 g 8 %
Sugars 8 g
Net Carbs 61 g
Protein 34 g
Vitamin A 15 %
Vitamin C 107 %
Calcium 7 %
Iron 16 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

	Vegetables and Fruits :	2	servings
	Grain Products :	2 ½	servings
	Milk and Alternatives :	0	serving
	Meat and Alternatives :	¾	serving

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Claims

This recipe is :

Excellent source of  :

Folacin, Magnesium, Manganese, Niacin, Vitamin B1, Vitamin C, Vitamin E, Vitamin K

Good source of  :

Copper, Iron, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Zinc

Source of  :

Calcium, Omega-3, Omega-6, Vitamin A, Vitamin B2

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DIABETES Exchange

1 serving of this recipe is equivalent to :

Food Group	Exchanges
Starches	½
Vegetables	1 ½
Meat and Alternatives	2
Fats	2
Other Foods	0

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Check out our Meal Plans for Type 2 Diabetes

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Reviews

131 Reviews (127 with rating only) 97% would make this recipe again

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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

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This recipe is in the following categories

Poultry | Rice/Grain | Main courses/Entrées | Halal | Kosher | Source of Omega-3 | High Iron | Sauté/Stir Fry | Chinese

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