nutritional information

Per SERVING:

  • Calories: 430
  • Protein: 15 g
  • Total Fat: 22 g
  • Saturated Fat: 2 g
  • Carbohydrates: 47 g
  • Sodium: 400 mg
  • Fiber: 9 g
  • Sugar: 9 g
Vegan

?Chicken? Chow Mein

Serves 4

30 minutes or fewer

Hungry for a quick Chinese dish—one you can whip up in just minutes? This flavor-charged entrée fits the bill. Serve it family-style, in one big dish, followed by jasmine tea and fortune cookies for a final flourish.
  • 2 Tbs. low-sodium soy sauce
  • 2 Tbs. cornstarch
  • 2 Tbs. Chinese rice wine
  • 1 6-oz. pkg. soy “chicken” strips
  • 1 Tbs. granulated sugar
  • 3 Tbs. vegetable oil
  • 1 Tbs. minced ginger
  • 1 tsp. minced garlic
  • ½ red bell pepper, cut into strips
  • ½ green bell pepper, cut into strips
  • ½ onion, quartered and sections separated
  • 8 oz. can water chestnuts, drained
  • ½ lb. bean sprouts, rinsed
  • 2 cups chow mein noodles
  • ¼ pineapple, cut into small pieces
  • 1 Tbs. sesame oil
  1. Combine 1 Tbs. soy sauce, 1 Tbs. cornstarch and 1 Tbs. wine in bowl. Marinate “chicken” strips for 5 minutes. Combine remaining 1 Tbs. soy sauce, 1 Tbs. cornstarch, 1 Tbs. wine and sugar, and set aside.
  2. Meanwhile, heat large wok or skillet over medium heat. Add 2 Tbs. oil, and when hot, stir-fry ginger and garlic for 30 seconds. Add “chicken” strips with marinade, and stir-fry 1 minute; remove strips from pan.
  3. Heat remaining 1 Tbs. oil in pan, and stir-fry red pepper, green pepper, onion, water chestnuts and bean sprouts for 2 minutes, or until vegetables begin to soften. Return “chicken” strips to pan, and stir in soy sauce-sugar mixture. Cook 2 minutes more, or until sauce thickens. Remove from heat.
  4. To serve, arrange chow mein noodles on serving platter, and top with “chicken” stir-fry. Garnish with pineapple pieces, and drizzle sesame oil over top. Serve hot.
February 2005

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