Low-Fat Chicken Chow Mein
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.
Equipment
- oven
- 1 9 inch cake pan
- 1 large platter
- 1 small bowl
- 1 large non-stick skillet
Ingredients
- 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
Instructions
- 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.
Video
Notes
Noodle Options: While chow mein is traditionally made with egg noodles, you can opt for whole wheat noodles or even zucchini noodles for a healthier alternative. Adjust the cooking time accordingly based on the noodle type you choose.