Chicken Chow Mein from Healthy Diabetic Recipes

Chicken Chow Mein Recipe

Recipe Ingredients:

6 oz uncooked fresh Chinese egg noodles
Nonstick cooking spray, as needed
1/2 cup fat-free reduced-sodium chicken broth
2 tbsp reduced-sodium soy sauce
1 1/2 tsp cornstarch
1/2 tsp dark sesame oil
1/2 tsp freshly-ground black pepper
1/8 tsp Chinese 5-spice powder
6 oz boneless skinless chicken breasts, coarsely chopped
2 green onions, sliced
2 cups thinly-sliced bok choy
1 1/2 cups mixed frozen vegetables, thawed, drained
1 can sliced water chestnuts - (8 oz), drained and rinsed
1 cup fresh bean sprouts

Recipe Instructions:

Preheat oven to 400 degrees.

Cook noodles according to package directions, omitting salt. Drain and rinse well under cold water until pasta is cool; drain well.

Lightly spray 9-inch cake pan with nonstick cooking spray. Spread noodles in pan, pressing firmly. Lightly spray top of noodles with nonstick cooking spray. Bake 10 minutes.

Invert noodles onto baking sheet or large plate. Carefully slide noodle cake back into cake pan. Bake 10 to 15 minutes or until top is crisp and lightly browned. Transfer to serving platter.

Whisk together next 6 ingredients in small bowl until cornstarch is dissolved; set aside.

Spray large nonstick skillet with nonstick cooking spray. Add chicken and green onions. Cook, stirring frequently, until chicken is no longer pink, about 5 minutes. Stir in bok choy, mixed vegetables and water chestnuts. Cook 3 minutes or until vegetables are crisp-tender.

Push vegetables to one side of skillet; stir in sauce. Cook and stir until thickened, about 2 minutes. Stir in bean sprouts. Spoon over noodle cake.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 1 Meat, 3 Vegetable.

Nutrition Facts: Calories 284; Calories from fat 6%; Total Fat 2g; Saturated Fat 1g; Protein 16g; Carbohydrates 52g; Cholesterol 22mg; Sodium 322mg; Dietary Fiber 3g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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