Chicken Chow Mein

Dairy Free
Health score
26%
Chicken Chow Mein
35 min.
4
1003kcal

Suggestions

Ingredients

  • ounces bean sprouts 
  • 0.8 cup cashew pieces sliced
  • stalk celery thinly sliced
  • 0.5 cup chicken broth low sodium homemade canned
  • cups rice white cooked
  • cups rice white cooked
  • cups rice white cooked
  • teaspoons cornstarch 
  • teaspoon sesame oil dark
  • tablespoon ginger fresh minced peeled
  •  garlic clove minced
  • servings kosher salt to taste
  • ounces mushrooms thinly sliced
  • ounces mushrooms thinly sliced
  • tablespoons oyster sauce 
  • 0.3 cup vegetable oil; peanut oil preferred 
  • tablespoons vegetable oil; peanut oil preferred 
  • servings pepper black freshly ground to taste
  •  spring onion white green minced
  •  chicken breast boneless skinless cut into thin 1-inch pieces
  • ounces snow peas fresh trimmed
  • ounces soba noodles dried fresh ( or produce dept)
  • tablespoon soya sauce dark
  • servings soya sauce dark
  • teaspoon sugar 
  • 0.3 cup water canned thinly sliced
  • 0.5 medium onion yellow thinly sliced

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • wok
  • colander

Directions

  1. Boil the noodles according to package instructions.
  2. Drain in colander in the sink and rinse under cold tunning water.Shake the colander to drain off excess water and pat noodles dry with a towel.
  3. Heat 1/4 cup peanut oil in large seasoned wok or non-stick skillet over high heat.
  4. Add the noodles, spreading them out to evenly cover the skillet, and fry, turning once, until golden brown and crispy, about 8 minutes. (Break the noodles up, by stirring, near the end of cooking).
  5. Transfer noodles to a paper towel-lined plate and season with salt to taste.Set aside.Discard any excess oil and wipe out the pan.OR.Can use bought chow mein noodles (much easier).
  6. Whisk together the chicken broth, oyster sauce, soy sauce or tamari, cornstarch and sugar in a small bowl; set aside.Season the chicken with the dark sesame oil, salt, blk pepper crushed red pepper flakes & set aside.
  7. Heat the skillet over high heat.
  8. Heat the remaining 2 Tablespoons peanut oil until very hot.
  9. Add the ginger, garlic, scallion, & red pepper flakes, stir-fry until fragrant, about 30 seconds.
  10. Add the chicken and stir-fry, until lightly browned, about 1-1/2 minutes.
  11. Add the onion, celery and mushrooms, and stir-fry, until crisp-tender, about 2 minutes.
  12. Add the water chestnuts.
  13. Spread the ingredients to the outside of the pan to form a well in the center.
  14. Pour the chicken broth mixture into the well, bring to a boil, and stir to coat the chow mein mixture.Stir in the bean sprouts and snow peas.
  15. Sprinkle with cashew pieces.Season generously.
  16. Serve over white rice and serve the chow mein noodles on the side.Enjoy!

Nutrition Facts

Calories1003kcal
Protein14.4%
Fat31.36%
Carbs54.24%

Properties

Glycemic Index
184.2
Glycemic Load
119.48
Inflammation Score
-7
Nutrition Score
35.125651820846%

Flavonoids

Apigenin
0.29mg
Luteolin
0.11mg
Isorhamnetin
0.69mg
Kaempferol
0.35mg
Myricetin
0.04mg
Quercetin
3.27mg

Nutrients percent of daily need

Calories:1002.88kcal
50.14%
Fat:35.34g
54.37%
Saturated Fat:6.25g
39.07%
Carbohydrates:137.51g
45.84%
Net Carbohydrates:132.52g
48.19%
Sugar:7.9g
8.77%
Cholesterol:36.16mg
12.05%
Sodium:2085.98mg
90.69%
Alcohol:0g
100%
Protein:36.49g
72.99%
Manganese:2.74mg
136.84%
Selenium:56.54µg
80.77%
Vitamin B3:12.4mg
61.98%
Copper:1.22mg
60.87%
Phosphorus:608.74mg
60.87%
Vitamin B6:1.14mg
57.2%
Magnesium:183.22mg
45.8%
Vitamin B5:3.92mg
39.23%
Vitamin K:40.29µg
38.37%
Vitamin B2:0.53mg
31.12%
Zinc:4.62mg
30.81%
Vitamin B1:0.46mg
30.41%
Potassium:992.25mg
28.35%
Iron:4.99mg
27.73%
Vitamin E:3.87mg
25.81%
Vitamin C:20.67mg
25.06%
Folate:96.39µg
24.1%
Fiber:4.99g
19.94%
Calcium:94.79mg
9.48%
Vitamin A:258.77IU
5.18%
Vitamin B12:0.22µg
3.68%
Vitamin D:0.17µg
1.13%
Source:Food.com