Healthy Meals

Chicken Lo Mein

Name: Chicken Lo Mein
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 8 ounces lo mein egg noodles (spaghetti, soba noodles or gluten-free noodles); 1 pound boneless skinless chicken breast (thin sliced); 1 large egg white (or 3 tablespoons whisked); 2 teaspoons cornstarch; ½ teaspoon kosher salt; ½ tablespoon toasted sesame oil (divided); ½ tablespoon avocado oil; 6 green onions (thinly sliced, divided); 6 cloves garlic (minced); 2 bell peppers (seeded and thinly sliced (i like using red and yellow); 2 cups broccoli florets (chopped); ⅓ cup reduced-sodium tamari (reduced-sodium soy sauce, or coconut aminos); 1 tablespoon grated fresh ginger; 1 tablespoon honey (or pure maple syrup (or sugar-free); 1 tablespoon toasted sesame oil; 2 teaspoons sriracha (or to taste, plus more for serving if desired)

4 servings

portioner

15 minutes

aktiv tid

25 minutes

total tid

Begynd at lave mad

Ingredienser

8 ounces lo mein egg noodles (spaghetti, soba noodles or gluten-free noodles)

1 pound boneless skinless chicken breast (thin sliced)

1 large egg white (or 3 tablespoons whisked)

2 teaspoons cornstarch

½ teaspoon kosher salt

½ tablespoon toasted sesame oil (divided)

½ tablespoon avocado oil

6 green onions (thinly sliced, divided)

6 cloves garlic (minced)

2 bell peppers (seeded and thinly sliced (i like using red and yellow)

2 cups broccoli florets (chopped)

⅓ cup reduced-sodium tamari (reduced-sodium soy sauce, or coconut aminos)

1 tablespoon grated fresh ginger

1 tablespoon honey (or pure maple syrup (or sugar-free)

1 tablespoon toasted sesame oil

2 teaspoons sriracha (or to taste, plus more for serving if desired)

Vejledning

Cut chicken breast, against the grain, at a diagonal to form ⅛-inch slices. Add into a medium bowl with egg whites, starch, and salt. Stir to combine and distribute. Place in the refrigerator for 15-20 minutes.

While you wait for the chicken, whisk together all the sauce ingredients in a bowl and set aside. Prep the remaining ingredients.

Fill a medium pot of water and bring it to a boil. Add the chicken slices to the pot and stir gently. Blanch for about 10 seconds, then drain immediately.

Meanwhile fill a large pot with water and salt and bring to a boil. Cook the noodles until just shy of al dente and drain. You want the noodles to be a little under-cooked.

Heat a wok or large deep skillet over medium-high heat and add ½ tablespoon of the avocado oil. Add velveted chicken breast slices and cook for 1 to 2 minutes each side until cooked and golden around edges. Remove and set aside.

Add remaining ½ tablespoon of sesame oil, ½ cup green onions and garlic, sauté over medium for 30 seconds, until fragrant, stirring often. Add bell peppers and broccoli and cook 2 to 3 minutes more.

Add the noodles, chicken and sauce to the skillet and toss with the vegetables. Taste and season with more salt if needed. Divide the lo mein into four bowls and garnish with green onions.

Ernæring

Portionsstørrelse

1 ¾ cups

Kalorier

479 kcal

Fedt i alt

11.5 g

Mættet fedt

1.5 g

Uumættet fedt

Transfedt

Kolesterol

83 mg

Natrium

1770.5 mg

Kulhydrater i alt

56.5 g

Kostfiber

5 g

Sukker i alt

9 g

Protein

39.5 g