Heart-Healthy Chow Mein

Chow Mein is a dish associated with Chinese American cuisine. It is commonly served among popular fast-food chains or Chinese restaurants inside the United States. In Chow Mein, noodles are stir-fried with vegetables and sauce for a tasty meal. There are many versions of Chow Mein, and every chef has a special recipe.

In Justin’s Hearty Recipes (Justin Wang), we tried to simplify Chow Mein as simple as possible. Additionally, we made it “heart-healthy” by lowering the amount of oil and sodium and increasing the amount of vegetables.  

Chow Mein is a flexible recipe. If you don’t have egg noodles, you can use fettuccine or spaghetti instead. To make the recipe healthier, you can also substitute the noodles with whole wheat spaghetti or soba and add more vegetables.

Note: This recipe varies from Tasty. Sorry for the inconvenience.

Chow-Mein-Recipe

Heart-Healthy Chow Mein

Ingredients

  • 6 oz. (170 g) Chinese egg noodles
  • 4 cups vegetables
  • 3 cloves garlic – minced
  • 2 chicken breasts – cubed
  • 1 tablespoon oyster sauce
  • 1 tablespoon + 1 tablespoon less sodium soy sauce1 tablespoon + 1 tablespoon light olive oil

Vegetable Ideas

  • Cabbage
  • Bok choy
  • Celery
  • Broccoli
  • Cauliflower
  • Onion
  • Carrot
  • Snow Peas
  • Green Beans
  • Peas

Directions

  1. Dice chicken breasts into bite sized cubes. Marinate with ½ of minced garlic and 1 tablespoon less sodium soy sauce.
  2. Cut up vegetables. 4 cups is just a suggestion, your amount of vegetables can be larger.
  3. Boil egg noodles in water for 3-4 minutes. Remove and rinse under cold water. Set aside for later.
  4. Make sauce. In a small bowl, combine 1 tablespoon oyster sauce with 1 tablespoon less sodium soy sauce. 
  5. Heat up a wok (or pan) on medium-high heat and add 1 tablespoon light olive oil. When heated, add chicken.
  6. Cook chicken until opaque, about 4-5 minutes. While chicken is cooking, it will leak juices. When the chicken is fully cooked, remove chicken while leaving juices in the wok. 
  7. Add noodles into the wok. Heat noodles until they fully absorbed the chicken juice, about 2 minutes. Remove noodles and set aside.
  8. Add 1 tablespoon light olive oil to the wok. When heated, add the vegetables. Sauté until they’re wilted, reduced, and covered with oil, about 2 minutes.
  9. Add in noodles and sauce. Thoroughly incorporate all ingredients. Turn off heat, and add chicken.  

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