Entrees

Vegetable-full Chicken Chow Mein

Apart from the sodium content, chow mein can be a very healthy meal. Using fresh vegetables instead of canned not only reduces some of the sodium content, but also increases vitamin and fiber provision. There is about 640 mg sodium per serving of this recipe. If conservative with the chow mein noodle topping, this meal can easily find its place in the diet without overloading on sodium–something that is nearly impossible with take-out chow mein. I can be picky about vegetables sometimes, but love this recipe, even though vegetables are the main ingredients. Broccoli makes up the bulk, but I have also tried it with snow peas and bell peppers instead and it turned out just as great. Serve over brown rice and sprinkle with a small portion of crunchy chow mein noodles.

Vegetable-full Chicken Chow Mein

Ingredients

6 cups fresh broccoli, chopped

4 stalks celery, chopped

1 medium onion, chopped

1 8 oz container sliced baby bella mushrooms

1 Tbsp sesame oil

4 cups hot water

½ cup reduced sodium soy sauce

12 oz can chicken breast

2 Tbsp molasses

6 Tbsp cornstarch + 4-6 Tbsp cold water

Directions:

  1. steam broccoli until soft in a large pot
  2. while broccoli is steaming, sauté onion and celery in sesame oil until al dente in a large pan
  3. add onion/celery, chicken, water, soy sauce and molasses to pot with broccoli and bring to a boil
  4. mix cornstarch and cold water and slowly stir into mixture
  5. turn heat down to a simmer and stir until desired consistency
  6. serve over brown rice, topped with chow mein noodles

chow-mein

Vegetable-full Chicken Chow Mein Vegetable-full Chicken Chow Mein

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