Chicken-Peanut Chow Mein
Chow mein noodles are often labeled chuka soba. If you can't find them in the Asian section of the supermarket, substitute spaghetti or linguine. Chop and measure ingredients while you wait for water to boil.
- 1 cup precut matchstick-cut carrot
- 1 cup snow peas, trimmed
- 2 (6-ounce) packages chow mein noodles
- 1 tablespoon dark sesame oil, divided
- 1/2 pound skinless, boneless chicken breast
- 3 tablespoons low-sodium soy sauce, divided
- 3/4 cup fat-free, less-sodium chicken broth
- 2 tablespoons oyster sauce
- 1 teaspoon sugar
- 1/4 teaspoon crushed red pepper
- 1 cup pre-sliced mushrooms
- 2 teaspoons bottled fresh ground ginger (such as Spice World)
- 1 cup (1-inch) sliced green onions
- 2 tablespoons dry-roasted peanuts, coarsely chopped
Cook carrots, snow peas, and noodles in boiling water 3 minutes; drain. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Cut chicken crosswise into thin strips. Add chicken and 1 tablespoon soy sauce to pan; stir-fry 3 minutes. Remove chicken from pan; keep warm.
Combine remaining 2 tablespoons soy sauce, broth, oyster sauce, sugar, and pepper, stirring well. Heat remaining 1 teaspoon oil over medium-high heat. Add mushrooms and ginger to pan; stir-fry for 3 minutes. Add broth mixture, and cook for 1 minute. Add noodle mixture and chicken to pan; cook 1 minute, tossing to combine. Sprinkle with onions and peanuts.
Yield: 4 servings (serving size: 1 1/2 cups noodle mixture, 1/4 cup onions, and 1 1/2 teaspoons peanuts)
NUTRITION PER SERVING: CALORIES 471(17% from fat); FAT 8.7g (sat 1.4g,mono 3g,poly 2.6g); PROTEIN 27.8g; CHOLESTEROL 33mg; CALCIUM 43mg; SODIUM 807mg; FIBER 2.7g; IRON 2.2mg; CARBOHYDRATE 72.6g
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