Are you searching for a healthier version of your favorite Chinese takeout? Look no further! Today, I’m excited to share my go-to recipe for Low-Fat Chicken Chow Mein. This dish is packed with lean protein, vibrant vegetables, and a delightful combination of savory flavors. Join me on this culinary adventure as we recreate a beloved classic in a way that keeps your waistline and taste buds happy.
Low-Fat Chicken Chow Mein
- 1 9 inch cake pan
- 1 large platter
- 1 small bowl
- 1 large non-stick skillet
- 6 ounces thin whole wheat pasta (such as angel hair or cappellini)
- ½ cup reduced sodium chicken broth
- 2 tablespoons reduced sodium soy sauce
- 1½ teaspoons cornstarch
- ½ teaspoon sesame oil
- ½ teaspoon black pepper
- ⅛ teaspoon Chinese five spice powder
- 6 ounces boneless, skinless chicken breasts, coarsely chopped
- 2 green onions, sliced
- 2 cups bok choy, thinly sliced
- 1½ cups mixed frozen vegetables, thawed and drained
- 1 can sliced water chestnuts, rinsed and drained (8 ounces)
- 1 cup fresh bean sprouts
- Preheat oven to 400 degrees. Cook noodles according to package directions, omitting the salt. Rinse well under cold water until pasta is cool to the touch, then drain well. Lightly spray a 9 inch cake pan, and spread the noodles in the pan, pressing down firmly.
- Lightly spray the top of the “noodle cake” with cooking spray and bake for 10 minutes. (As always, if you’re in a hurry to get dinner on the table, you can skip baking the noodles and just boil and drain them. Then serve with the vegetables and meat on top; it still tastes just as good this way!)
- Invert the noodles onto a baking sheet on large platter, then carefully slide it BACK into the cake pan. Bake for an additional 10 - 15 minutes or until the top is crisp and lightly browned. Then transfer back to the platter and set aside.
- In a small bowl, whisk together chicken broth, soy sauce, sesame oil, cornstarch, pepper and five spice powder until the cornstarch dissolves. Set aside.
- Spray a large non-stick skillet with cooking spray. Add the chicken and green onions and cook over medium high heat, stirring frequently, until the chicken is no longer pink (about 5 minutes). Stir in the bok choy, mixed vegetables, and water chestnuts; cook for an additional 3 -4 minutes.
- Push chicken and vegetables over to one side of the pan and add the sauce to the bottom of the skillet. Stir sauce until thickened (about 2 minutes). Stir in the bean sprouts. Spoon over “noodle cake” to serve.
To ensure your Low-Fat Chicken Chow Mein turns out perfectly every time, here are some valuable cooking tips and tricks, along with insights on common mistakes to avoid.
- Marinating the Chicken: For maximum flavor, marinate the chicken in a mixture of soy sauce, ginger, garlic, and a touch of sesame oil for at least 30 minutes before cooking. This step infuses the meat with a delicious umami taste.
- Proper Wok Technique: To achieve that signature smoky flavor and quick cooking, ensure your wok is preheated to a high heat before adding any ingredients. Stir-fry the chicken and vegetables in small batches, allowing each piece to sear properly without overcrowding the pan.
- Balancing Flavors: Taste as you go and adjust the seasonings accordingly. If you prefer a sweeter chow mein, add a teaspoon of honey or brown sugar. For a spicier kick, sprinkle some chili flakes or drizzle hot sauce to suit your taste buds.
- Achieving the Perfect Texture: To avoid soggy noodles, cook them until al dente and rinse them under cold water to stop the cooking process. When stir-frying, add the noodles towards the end and toss them gently to prevent sticking or breaking.
- Embrace Fresh Ingredients: While convenience is essential, using fresh vegetables like crunchy bok choy, crisp bell peppers, and vibrant carrots will elevate the flavors and add a delightful crunch to your chow mein.
Serving & Storing Your Low-Fat Chicken Chow Mein
Now that your Low-Fat Chicken Chow Mein is ready to be served, let’s explore some delightful ways to present and enhance the dish.
- Recommend Sides, Garnishes, or Beverages: Pair your chow mein with steamed jasmine rice, brown rice, or even cauliflower rice for a low-carb option. Top it off with a sprinkle of chopped green onions, toasted sesame seeds, or crushed peanuts for added texture and visual appeal. For a refreshing beverage, serve with jasmine tea or a citrus-infused sparkling water.
- Different Ways to Serve: Besides the traditional plate presentation, you can get creative with serving options. Fill lettuce cups with the chow mein and enjoy it as a light and refreshing wrap. Another idea is to stuff the chow mein into a warm tortilla and create an Asian-inspired fusion burrito. The possibilities are endless!
- Family-Style Feast: Impress your guests by serving the Low-Fat Chicken Chow Mein in a large platter at the center of the table. Allow everyone to help themselves and customize their portions with additional garnishes or sauces.
- Takeout-Inspired Experience: Emulate the experience of ordering takeout by serving the chow mein in Chinese takeout-style containers. Add a pair of chopsticks, and you’ll instantly transport your guests to their favorite Asian restaurant.
- Lunchbox Delight: Pack the leftover chow mein in individual lunch containers for a satisfying and healthy lunch option. It can be enjoyed cold or reheated, making it a convenient and delicious choice for on-the-go meals.
Can I make Low-Fat Chicken Chow Mein ahead of time?
Absolutely! You can prepare the ingredients in advance and store them separately. Stir-fry the dish just before serving to ensure the noodles retain their texture and the vegetables remain crisp.
How long can I store leftovers?
Leftover chow mein can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it in a skillet or microwave until heated through.
Can I use pre-cooked chicken instead of raw chicken?
Yes, you can use pre-cooked chicken, such as leftover grilled or roasted chicken. Simply add it during the final minutes of cooking to warm it up.
Is it possible to make this dish vegetarian or vegan?
Absolutely! Substitute the chicken with tofu or tempeh for a vegetarian version. For a vegan option, omit the eggs and use vegetarian oyster sauce or soy sauce instead.
How can I make the dish gluten-free?
To make it gluten-free, use tamari or coconut aminos instead of regular soy sauce. Ensure that the noodles you choose are gluten-free, such as rice noodles or gluten-free spaghetti.
Ready to embark on a culinary adventure? Discover the secrets to making a mouthwatering Low-Fat Chicken Chow Mein. This blog post provides step-by-step instructions, valuable cooking tips, and serving suggestions that will leave you craving more. Don’t forget to share the recipe with your friends and subscribe to our blog for more delicious creations!