Chicken Vegetable Chow Mein

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Nutritional Info
  • Servings Per Recipe: 11
  • Amount Per Serving
  • Calories: 134.8
  • Total Fat: 2.3 g
  • Cholesterol: 39.7 mg
  • Sodium: 334.2 mg
  • Total Carbs: 9.5 g
  • Dietary Fiber: 2.6 g
  • Protein: 18.5 g

View full nutritional breakdown of Chicken Vegetable Chow Mein calories by ingredient


Low Fat, Low in Calories Low Fat, Low in Calories
Number of Servings: 11


    4 Chicken breast (26 oz) cut into 1.5" chunks
    1 Tbsp extra virgin olive oil
    2 tsp soy sauce, divided
    1 can fat free chicken broth
    35 baby carrots
    4 cups sliced mushrooms
    1 small can bamboo shoots
    1 small can waterchestnuts
    1 (14 oz) bag frozen broccoli florets (steamed according to
    package directions
    4 oz pea pods
    1 Tbsp flour
    sprinkle of sage
    sprinkle of onion powder
    sprinkle of pepper
    1/8 tsp ginger


Cut chicken place in bowl. Add olive oil, 2 tsp soy sauce, sprinkle of onion powder, sage, and pepper; set aside. In a large pot add 2 tsp soy sauce, pepper, sprinkle of onion power, ginger, sage, chicken broth, mushrooms and carrots cover and boil on high heat 10 minutes. Meanwhile, spray large frying pan with cooking spray. Add chicken cook on high stirring frequently. Add waterchestnuts and bamboo shoots to carrots. DO NOT STIR. Cook 1minutes. Add bean sprouts DO NOT STIR. Cook 5 minutes. Stir vegetables, add pea pods and broccoli, DO NOT STIR. Cook 5 minutes. Remove chicken from frying pan to a large mixing bowl. place a collinder in frying pan and strain vegetables, catching broth in frying pan. Combine chicken and vegetables. Heat broth to boiling. In a small bowl combine flour and 2 Tbsp water. Whisk into broth cook 1 minute. Pour broth over chicken and vegetables, stir.
Makes 11 (1 cup) servings. Good with chow mein noodles.

Number of Servings: 11

Recipe submitted by SparkPeople user 19ELISE.