Chicken Chow Mein
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 2 servings.
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
Ingredients
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1 tablespoon cornstarch
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2/3 cup reduced-sodium chicken broth
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1 teaspoon reduced-sodium soy sauce
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1/2 teaspoon salt
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1/4 teaspoon ground ginger
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1/4 pound sliced fresh mushrooms
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2/3 cup thinly sliced celery
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1/4 cup sliced onion
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1/4 cup thinly sliced green pepper
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2 tablespoons julienned carrot
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1 teaspoon canola oil
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1 garlic clove, minced
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1 cup cubed cooked chicken breast
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1 cup cooked brown rice
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2 tablespoons chow mein noodles
Directions
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1.
In a small bowl, combine the cornstarch, broth, soy sauce, salt and ginger until smooth; set aside.
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2.
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.
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3.
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.
Nutrition Facts
1 cup chow mein with 1/2 cup cooked brown rice and 1 tablespoon chow mein noodles: 307 calories, 7g fat (1g saturated fat), 54mg cholesterol, 984mg sodium, 35g carbohydrate (4g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
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