Chicken Chow Mein
|Spaghettini/Angel hair pasta||8 Ounce|
|Oriental sesame oil||2 Teaspoon|
|Chicken broth||3 Tablespoon, defatted|
|Reduced sodium soy sauce||3 Tablespoon|
|Ground black pepper||1⁄10 Teaspoon|
|Garlic||1 Clove (5 gm), minced|
|Skinless boneless chicken breasts||8 Ounce, cut into thin strips|
|Finely shredded cabbage||2 Cup (32 tbs)|
|Carrots||2 Medium, coarsely shredded|
|Sliced fresh mushrooms||1 Cup (16 tbs)|
|Chopped onions||1⁄2 Cup (8 tbs)|
|Canned bamboo shoots||1⁄2 Cup (8 tbs), thinly sliced|
|Chopped fresh chives||1⁄3 Cup (4.8 tbs)|
Cook the pasta according to the directions on the package.
Drain, rinse with cold water and drain again.
Transfer the pasta to a medium bowl.
Add the sesame oil and toss until coated.
In a small bowl, stir together the broth, soy sauce, cornstarch and pepper.
Set the broth mixture aside.
Lightly spray an unheated wok or large skillet with no-stick spray.
Heat over medium-high heat.
Add the garlic and stir-fry for 30 seconds.
Add the chicken and stir-fry about 3 minutes or until no longer pink.
Remove the chicken from the wok or skillet and cover to keep warm.
Add the cabbage, carrots, mushrooms, onions, bamboo shoots and chives to the wok or skillet.
Stir-fry for 2 minutes.
Remove from the wok or skillet and set aside.
Then add the pasta to the wok or skillet and stir-fry for 3 minutes.
Add the broth mixture, vegetables and chicken to the pasta.
Stir-fry for 2 minutes more.
Calories 172 Calories from Fat 21
% Daily Value*
Total Fat 2 g3.5%
Saturated Fat 0.3 g1.5%
Trans Fat 0 g
Cholesterol 16.4 mg5.5%
Sodium 246.9 mg10.3%
Total Carbohydrates 27 g8.9%
Dietary Fiber 2.5 g9.9%
Sugars 3.3 g
Protein 11 g22%
Vitamin A 53.6% Vitamin C 17.1%
Calcium 2.3% Iron 3.3%
*Based on a 2000 Calorie diet