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Wednesday, July 03 2013

Chicken Chow Mein Meal

This Asian-inspired dinner recipe is the perfect way to combine meat and vegetables in one dish.


Recipe from 
 
Servings: 8 (1-cup) servings
Total Time: 25 mins

ingredients
1  Tbsp.  cornstarch
2  Tbsp.  reduced-sodium soy sauce
1  lb.  boneless, skinless chicken breasts, cut into 1/2-inch pieces
1  lb.  fresh or dry lo mein noodles
1/4  cup  canola oil, divided
1  Tbsp.  finely chopped fresh ginger
1  bunch  scallions, white and green parts separated, sliced 1/8-inch thick
4  cloves  garlic, thinly sliced
3  cups  packed spinach
    Salt and pepper, to taste
directions
Mix cornstarch and soy sauce in a bowl. Add chicken; marinate for 5 minutes.
Boil the noodles in a large pot of salted water until al dente, about 5 minutes for fresh, 10 to 15 minutes for dried. Drain and transfer to a bowl filled with ice water. (It helps prevent the noodles from getting soft and sticky.) When they're cold, drain and toss them with 1 Tbs. canola oil.
Meanwhile, heat 2-1/2 Tbsp. oil on high in a large pan. Stir-fry chicken until almost cooked through, about 6 minutes; remove. Add 1/2 Tbsp. more oil to pan; stir-fry ginger, scallion whites, and garlic until oil is fragrant, about 30 seconds. Add the noodles, chicken, and spinach and stir-fry 1 to 2 minutes, until the chicken is cooked through. Season with salt and pepper. Garnish with scallion greens if your child likes them.

nutrition information
Per serving: Calories 291, Total Fat 8 g, Saturated Fat 1 g, Sodium 543 mg, Carbohydrate 34 g, Fiber 2 g, Protein 20 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 4.6%, Iron 17%. Percent Daily Values are based on a 2,000 calorie diet.

Posted by: Send a Meal AT 10:08 am   |  Permalink   |  0 Comments  |  Email
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