1/4cupbroth, chicken or vegetable, no sodium added
450gchicken breasts, boneless and skinlesssliced
200gChow Mein noodles, fresh
1 Tbspsesame oil
1 Tbspolive oil
3green onionschopped, white and green parts separated
2garlic clovesminced
1Tbspginger, freshgrated
3/4cupcarrotsjulienned
1red bell pepperthinly sliced
2celery stalksthinly sliced
2cupsNapa cabbagethinly sliced
113gmushroomsthinly sliced
1tspsesame seeds
Instructions
Prepare the sauce: In a bowl, mix the cornstarch with the soy sauce. Add the oyster sauce, rice vinegar, brown sugar and broth. Mix well and set aside.
Cook Chow Mein noodles according to package instructions. Rinse with cold water and set aside.
Heat sesame oil and olive oil in a large frying pan over medium-high heat. Add the white parts of the green onion, garlic and ginger and cook for 1 minute.
Using tongs or a slotted spoon, add the chicken to the pan and cook for 5 minutes.
Add carrots, red bell pepper and celery. Sauté, stirring for 1 minute. Add cabbage and mushrooms. Continue cooking, stirring for 2 minutes.
Stir in cooked noodles and sauce. Mix with tongs.
Add green onions and sesame seeds just before serving.
Estimated Cost Per Serving:
Nutrition Facts
Veggie-loaded Chow Mein
Calories
504.7
% Daily Value*
Fat
18
g
28
%
Saturated Fat
5.5
g
34
%
Carbohydrates
48
g
16
%
Fibre
4
g
17
%
Sugars
7.2
g
8
%
Protein
34.3
g
69
%
Sodium
733.1
mg
32
%
Vitamin C
51.9
mg
63
%
Calcium
53.6
mg
5
%
Iron
2.1
mg
12
%
*5% or less is a little, 15% or more is a lot
Tips & Notes
For this veggie-loaded Chow Mein, aim to include about 5-6 cups of raw vegetables. You can substitute the quantities in the recipe with your favorite vegetables or those you have in the fridge, such as broccoli florets, bean sprouts or snow peas.Recipe developed by registered dietitian Marie-Éve Caplette.