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Chicken Chow Mein Recipe

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“When we go out for Chinese food, my husband always orders chicken chow mein. I created this recipe using richer-flavored tamari sauce rather than soy.” —Beth Dauenhauer, Pueblo, Colorado

This recipe is:

Healthy

Quick

Diabetic Friendly

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Chicken Chow Mein Recipe

Prep/Total Time: 30 min.

Yield: 2 Servings

20 10 30

Ingredients

1 tablespoon cornstarch
2/3 cup reduced-sodium chicken broth
1 teaspoon reduced-sodium soy sauce
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 pound sliced fresh mushrooms
2/3 cup thinly sliced celery
1/4 cup sliced onion
1/4 cup thinly sliced green pepper
2 tablespoons julienned carrot
1 teaspoon canola oil
1 garlic clove, minced
1 cup cubed cooked chicken breast
1 cup cooked brown rice
2 tablespoons chow mein noodles

Directions

In a small bowl, combine the cornstarch, broth, soy sauce, salt and ginger until smooth; set aside.
In a large skillet or wok, stir-fry the mushrooms, celery, onion, pepper and carrot in oil for 5 minutes. Add garlic; stir-fry 1-2 minutes longer or until vegetables are crisp-tender.
Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice; sprinkle with chow mein noodles. Yield: 2 servings.

Nutritional Facts 1 cup chow mein with 1/2 cup cooked brown rice and 1 tablespoon chow mein noodles equals 307 calories, 7 g fat (1 g saturated fat), 54 mg cholesterol, 984 mg sodium, 35 g carbohydrate, 4 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.

Originally published as Chicken Chow Mein in Healthy Cooking April/May 2011, p18

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviews for Chicken Chow Mein (3)

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Reviewed on Oct. 14, 2011 by bjsilve0

My other half is a chinese lover; so for him to love this recipe says a lot. We do love it.

Reviewed on Sep. 13, 2011 by LadySullen

I have quite a few different chow mein recipes, but this one is definitely a cut above the rest. None of the flavors is overcome by the others. You can taste everything and the vegetables give the whole dish a very fresh quality. I didn't make any changes, but I did sprinkle some lightly salted cashews on top before serving. This is a keeper!!

Reviewed on Apr. 24, 2011 by rykirk1701e

tasted great! better the takeout chow mein and a whole lot healthier!