Chicken Chow Mein

chickadee2010

Hey, everyone! I tried this recipe out for the first time today and it was amazing. I got it from Healthy Cooking. If you're a fan of Asian food (which I think this is. It could be Chinese. Correct me if I'm wrong, please), then I think you'll like this. It only makes 2 servings, but I doubled it so it'd make 4. I'll post it as it says in the recipe, which is 2.

prep/total time: 30 min. Yeild: 2 servings

1 Tbsp cornstarch
2/3 cup reduced sodium chicken broth
1 tsp reduced sodium soy sauce
1/2 tsp salt
1/4 tsp ground ginger
1/4 lb sliced fresh mushrooms
2/3 cup thinly sliced celery
1/4 cup sliced onion
1/4 cup thinly sliced green pepper
2 tbsp julienned carrot
1 tsp canola oil
1 garlic clove, minced
1 cup cubed cooked chicken breast
1 cup cooked brown rice
2 tbsp chow mein noodles

In a small bowl, combine the cornstarch, broth, soy sauce, salt, and ginger until smooth; set aside.

In a large skillet or wok, stir-fry the mushrooms, celery, onion, pepper, and carrot in oil for 5 minutes. Add garlic; stir-fry 1-2 minutes longer or until vegetables are crisp-tender.

Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice; sprinkle with chow mein noodles.

Nutriton Facts:
1 cup chow mein with 1/2 cup cooked brown rice and 1 tbsp chow mein noodles
calories: 307
fat: 7
saturated fat: 1
cholestrol: 54
sodium: 984
carbs: 35
fiber: 4
protein: 27

cherylwhite

bump ...looks good!

TaraLawrence11

Yum...
This sounds amazing!!!!

thumper44

Bump..
This sounds delish. But it has reduced sodium broth and soy sauce yet it has 985mg sodium in a 300 calorie meal.?
Lean cuisine/frozen meals look healthy compared to this.

I would suggest leave out the 1/2 tsp of salt for approx 1000mg less in total sodium. or down to 485 mg sodium per serving
Perhaps dash on some salt at the dinner table. if needed.

chickadee2010

Bump..
This sounds delish. But it has reduced sodium broth and soy sauce yet it has 985mg sodium in a 300 calorie meal.?
Lean cuisine/frozen meals look healthy compared to this.

I would suggest leave out the 1/2 tsp of salt for approx 1000mg less in total sodium. or down to 485 mg sodium per serving
Perhaps dash on some salt at the dinner table. if needed.

I assumed you looked at my food diary for that. I didn't use exactly what the recipe called for, I used what I had on hand, which wasn't low-sodium things. I also cut out the salt.

chickadee2010

You're welcome, everyone!

Note: These are the things I didn't use because I didn't have it on hand. If you look in my food diary, the nutrition count is off because I didn't put the exact brand I used, I just randomly put it what MFP had. I didn't have time to track exactly what brand I used, but my diary is an estimation of it. So these are the things I didn't use:

I only used 1 tbsp of cornstarch
I used regular chicken broth, and it was high in sodium
I used wochestshire sauce instead of soy (not sure how to spell it lol)
I did not use salt.
I used a few baby carrots instead of the julienned one
I did not use canola oil, I used Pam spray
I did not use a garlic clove

yankeefamily05

Sounds Delish! Will put the ingrediants in my shopping list this week! Thanks!