Joey's chicken lo mein (low calorie)
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 221.6
- Total Fat: 3.9 g
- Cholesterol: 21.9 mg
- Sodium: 340.7 mg
- Total Carbs: 31.4 g
- Dietary Fiber: 4.5 g
- Protein: 15.3 g
View full nutritional breakdown of Joey's chicken lo mein (low calorie) calories by ingredient
Introduction
A nice light alternative to the take out version and just as quick to prepare! A nice light alternative to the take out version and just as quick to prepare!Number of Servings: 12
Ingredients
-
For chicken:
1 pound chicken breast, cut into strips
1/4 teaspoon garlic powder
1/8 teaspoon chinese 5 spice
2 tablespoons olive oil
*****
For Veggies:
1 cup zucchini, sliced
1 cup carrots, sliced
1.5 cups broccoli, chopped
2 cups spinach
1 cup mushrooms, sliced
2 tablespoons green onions, sliced
*****
For sauce:
4 tablespoons soy sauce
1 tablespoon honey
4 tablespoons chinese cooking wine or white wine
1/4 teaspoon ground cloves
1/4 teaspoon black pepper
1/2 teaspoon chinese 5 spice
1 teaspoon sesame oil
2 cloves garlic, minced
1 teaspoon ginger root, minced
*****
Noodles:
16 ounce package of whole wheat capellini
Directions
First, gather your veggies and chop or slice them and set aside for later. The spinach can hang out in it's own bowl because this will be thrown in at the end since it wilts up quickly.
Next, in a small bowl prepare the ingredients for the sauce. You want this ready and waiting!
And, set a pot of water to boil for your pasta/noodles.
Now, slice the chicken into thin strips or dice into bite sized pieces. Sprinkle with garlic powder and chinese 5 spice. Heat olive oil in a in a large non stick pan or wok if you have it. Stir fry the chicken until just done.
Once the chicken is cooked through add your sliced veggies to the pan but hold off on the spinach for a second. stir fry that for a few minutes. And if the water is boiling, go ahead and add the noodles to that pot and cook per package instructions. Mine only takes 4 minutes so set a timer so you don't overcook them.
Go ahead and add in that spinach and turn it a few times to get it wilted down. Add your bowl of already mixed sauce. (Isn't this easy!). Stir fry the mixture a minute or so and by now you should be ready to drain off the noodles.
Just return the drained noodles to the pot and add in the chicken and veggie mix and mix that up a bit. There you have it, quick, easy, healthy chinese lo mein.
Makes 12 servings at 1 cup per serving. Sprinkle with some red pepper flakes if you like or garnish with a lime wedge.
Just 222 calories per serving, my friend, so enjoy!
Number of Servings: 12
Recipe submitted by SparkPeople user CHOPSTICKCHICK.
Next, in a small bowl prepare the ingredients for the sauce. You want this ready and waiting!
And, set a pot of water to boil for your pasta/noodles.
Now, slice the chicken into thin strips or dice into bite sized pieces. Sprinkle with garlic powder and chinese 5 spice. Heat olive oil in a in a large non stick pan or wok if you have it. Stir fry the chicken until just done.
Once the chicken is cooked through add your sliced veggies to the pan but hold off on the spinach for a second. stir fry that for a few minutes. And if the water is boiling, go ahead and add the noodles to that pot and cook per package instructions. Mine only takes 4 minutes so set a timer so you don't overcook them.
Go ahead and add in that spinach and turn it a few times to get it wilted down. Add your bowl of already mixed sauce. (Isn't this easy!). Stir fry the mixture a minute or so and by now you should be ready to drain off the noodles.
Just return the drained noodles to the pot and add in the chicken and veggie mix and mix that up a bit. There you have it, quick, easy, healthy chinese lo mein.
Makes 12 servings at 1 cup per serving. Sprinkle with some red pepper flakes if you like or garnish with a lime wedge.
Just 222 calories per serving, my friend, so enjoy!
Number of Servings: 12
Recipe submitted by SparkPeople user CHOPSTICKCHICK.
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