Health

Saucy Chicken Lo Mein

chicken-lo-mein Leigh Beisch

Ingredients

  • 8 ounces uncooked linguine
  • Sauce:
  • 1/3 cup low-sodium soy sauce
  • 2 tablespoons sake (rice wine)
  • 1 1/2 teaspoons dark sesame oil
  • 1 tablespoon cornstarch
  • 1/2 teaspoon sugar
  • 1/4 teaspoon freshly ground black pepper
  • Vegetables:
  • 2 tablespoons vegetable oil
  • 3 1/2 cups fresh bean sprouts
  • 3 cups (1-inch) sliced green onions
  • 2 cups shredded carrot
  • 2 tablespoons minced fresh ginger
  • 1 1/2 cups shredded cooked chicken breast (about 8 ounces)

Preparation


Cook pasta according to package directions, omitting salt and fat; drain and keep warm.

While pasta is cooking, prepare sauce: Combine soy sauce through pepper in a bowl, stirring with a whisk; set aside.

To prepare vegetables, heat vegetable oil in a wok over medium-high heat. Add sprouts, onions, carrot, and ginger; stir-fry 3 minutes or until tender. Add chicken; stir-fry 1 minute or until thoroughly heated. Stir in sauce mixture and pasta; cook 4 minutes until pasta is coated, stirring well.


  • Yield: serves 4 (serving size: 2 cups)

Nutritional Information

Calories per serving: 500
Caloriesfromfat per serving: 24%
Fat per serving: 13.5g
Saturated fat per serving: 2.4g
Monounsaturated fat per serving: 3.8g
Polyunsaturated fat per serving: 6.3g
Protein per serving: 29g
Carbohydrate per serving: 66g
Fiber per serving: 8.1g
Cholesterol per serving: 47mg
Iron per serving: 5.5mg
Sodium per serving: 791mg
Calcium per serving: 104mg

Good to Know

Asian dishes, like lo mein and stir-fry, are great ways to eat your veggies. But be wary of how much sodium is in your serving, especially if you have hypertension.