Wednesday, July 6, 2011

Chicken Lo Mein

I decided to do another Takeout Makeover tonight using one of Craig's favorites: chicken lo mein. In Cantonese, lo mein means "stirred noodles," and this dish comes in many variations with all different combinations of meat and veggies. Traditionally, lo mein is a high calorie dish filled with sodium and fat. In this version, I used whole wheat spaghetti, lean skinless chicken breast, and lots of veggies. I also cut back the fat and sodium by using only one tablespoon of extra virgin olive oil and a small amount of low sodium soy sauce. Fresh garlic and ginger flavor this dish, which highlights lots of crisp fresh veggies. Next time you feel like reaching for a take out menu, try throwing this together instead.

Read more for the full recipe

12 oz whole wheat spaghetti
1lb boneless skinless chicken breast, sliced into 1" chunks
1 cup snow peas, washed and sliced in half
2 medium carrots, peeled and sliced into 2" matchsticks
3 scallions, washed and sliced
2 medium shitake mushrooms, washed and sliced
2 cups fresh bean sprouts
1 tbsp extra virgin olive oil
1 tbsp fresh ginger, peeled and chopped
1 tbsp fresh garlic, peeled and chopped
2/3 cup low sodium soy sauce
1/4 cup rice vinegar (or rice wine)
1 tsp sriracha sauce (optional)

Step by Step Instructions:

1. Cook noodles according to package directions, set aside

2. In a large pan or wok, saute scallions in olive oil until soft, 1-2 minutes on med heat

3. Add sliced chicken and brown, 3-4 minutes on med heat

4. Remove chicken from pan and set aside

5. Add carrots and mushrooms and cook on med-low for 2 minutes, until slightly soft

6. Add snow peas and continue to cook another 2-3 minutes

7. Toss chicken back into the pan and add bean sprouts, cook for 4-5 minutes

8. In a food processor, pulse together ginger, garlic, soy sauce and rice vinegar until smooth

9. Toss sauce and cooked noodles with chicken and veggie mixture, coat thoroughly

10. Serve with sliced scallions

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At July 7, 2011 at 11:36 PM , Anonymous Anonymous said...

Stunning....absolutely stunning! What a lovely, light dish! Thanks for the friendship request on FoodBuzz! I can't wait to see what you come up with next!

At July 10, 2011 at 1:53 AM , Blogger Torviewtoronto said...

flavourful delicious presentation
thanks for the add

At July 10, 2011 at 4:26 PM , Blogger Apron Appeal said...

Chicken Lo Mein is my absolute favorite oriental dish. I love it and can't wait to try this out. Thanks for the foodbuzz add.

At July 11, 2011 at 8:13 PM , Anonymous Patty said...

Wow! I want this for dinner! Can't wait to try this recipe!


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