Chicken Chow Mein
This overhaul of the rather infamous “Chinese” dish, replaces the usual fried egg noodles with more nutritious whole grain, nutty-tasting soba noodles. You can add almost any vegetable you like—spinach, bean sprouts, Chinese kale, to name a few. Make the dish vegetarian by swapping chicken with tofu. The key to this recipe and others is getting the prep work done before you start stir-frying because once it starts, it moves rapidly.
2 Tbsp (30 mL) sodium-reduced soy sauce
1 Tbsp (15 mL) plus 2 tsp (10 mL) rice wine
2 tsp (10 mL) sesame oil
1/2 tsp (2 mL) white pepper
1 lb (450 g) boneless, skinless chicken thighs, cubed
6 oz (170 g) dry soba noodles
1/3 cup (80 mL) no sodium-added chicken broth
1/4 tsp (1 mL) red chili flakes
1 tsp (5 mL) fresh ginger, minced
2 Tbsp (30 mL) cooking oil
2 garlic cloves, minced
1 large carrot, cut into matchsticks
1 cup (250 mL) snow peas, sliced in half
1 cup (250 mL) shiitake mushrooms, thinly sliced
1 large bok choy, thinly sliced
2 green onions, sliced, green and white parts
Sesame seeds (optional)
Combine 1 Tbsp (15 mL) soy sauce, 2 tsp (10 mL) rice wine, 1 tsp (5 mL) sesame oil, and 1/4 tsp (1 mL) white pepper in bowl. Add chicken and turn to coat. Let marinate in refrigerator for at least 30 minutes.
In large saucepan, cook soba noodles according to package directions. Drain, toss with 1 tsp (5 mL) sesame oil; set aside.
In small bowl, combine chicken broth, chili flakes, ginger, and 1 Tbsp (15 mL) soy sauce, 1 Tbsp (15 mL) rice wine, and 1/4 tsp (1 mL) white pepper; set aside.
Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) cooking oil, swirl, and add marinated chicken. Cook for 3 minutes, remove chicken from wok; set aside.
Clean wok or skillet and return to medium-high heat. Add 1 Tbsp (15 mL) oil, swirl, and add garlic, carrots, snow peas, and shiitake mushrooms; cook 2 minutes, stirring often. Stir in bok choy and green onion; cook 1 minute. Add noodles and soy sauce mixture; cook 1 minute. Add cooked chicken and heat through. Garnish with sesame seeds if desired.
Serves 4.
Each serving contains:
389 calories; 31 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 39 g carbohydrates; 3 g fibre; 761 mg sodium
Source: "Healthy Chinese Food," alive #349, October 2011
Chicken Chow Mein
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
