Chicken Chow Mein is a popular Chinese dish that typically consists of stir-fried chicken, vegetables, and noodles. The dish can be served with a variety of sauces, such as soy sauce or oyster sauce. Here are some health and nutritional benefits of Chicken Chow Mein and the sauce:
1. Protein: Chicken is a great source of lean protein, which is essential for building and repairing tissues, supporting immune function, and maintaining healthy skin and hair.
2. Vegetables: Chicken Chow Mein is typically loaded with vegetables like bell peppers, carrots, cabbage, and bean sprouts. These vegetables provide important vitamins, minerals, and dietary fiber, contributing to overall health and digestion.
3. Noodles: The noodles used in Chicken Chow Mein are often made from wheat or rice. While they do provide carbohydrates, they can also be a source of energy. Opting for whole wheat noodles or brown rice noodles can provide more fiber and nutrients.
4. Low in fat: When prepared with minimal oil and lean cuts of chicken, Chicken Chow Mein can be a relatively low-fat dish. By controlling the amount of oil used in cooking, you can reduce the overall fat content.
5. Antioxidants: The vegetables in Chicken Chow Mein are rich in antioxidants, which help protect the body against damage from harmful molecules called free radicals. Antioxidants are known to support overall health and reduce the risk of chronic diseases.
6. Sauce considerations: The sauce used in Chicken Chow Mein can vary, but it’s important to be mindful of its ingredients. Soy sauce, for example, is a common ingredient in Chinese cuisine and can be high in sodium. Opting for reduced-sodium soy sauce or using other flavorings like ginger, garlic, and herbs can help reduce sodium intake.
7. Portion control: While Chicken Chow Mein can be a nutritious dish, portion control is key. Pay attention to the quantity you consume to avoid overeating and consuming excessive calories.
As with any dish, the overall health and nutritional benefits of Chicken Chow Mein depend on the specific ingredients used, cooking methods, and portion sizes. It’s always a good idea to opt for fresh, high-quality ingredients and cook at home when possible, as this allows you to control the amount of oil, salt, and other seasonings used in the dish.
Ingredients:
1 lb chicken breast boneless, skinless
3 tbsp oil
12 oz chow mein noodles (uncooked noodles)
2 cups cabbage
1 large carrot shredded
1/2 batch green onions
2 garlic cloves
Chow Mein Sauce
6 tbsp oyster sauce
3 tbsp low sodium soy sauce
3 tbsp sesame oil
1/2 cup chicken broth
1 tbsp cornstarch
1 tbsp granulated sugar
Directions:
In a small mixing bowl, use a whisk to combine oyster sauce, granulated sugar, sesame oil, soy sauce, chicken broth and cornstarch. Set aside.
Cook your noodles according to package instructions then drain, rinse with cold water and set aside.
Heat a large wok or pan with olive oil over medium-heat. Cut your chicken breasts into bite-sized strips and cook them in the oil until golden brown. Remove strips and set aside.
Add carrots, cabbage and pressed garlic and saute for a few minutes until veggies are slightly softened and the cabbage is a bit translucent.
Add chicken and noodles back into the pan. Pour sauce over the top and continue cooking all the ingredients together for another 2 minutes.
Garnish your chow mein with chopped green onions and serve the noodles straight from the pan and piping hot!
Certainly! Here are some tips for preparing Chicken Chow Mein and the sauce:
1. Use high-quality ingredients: Start with fresh vegetables, lean chicken breast, and good-quality noodles. This will ensure that your dish is flavorful and nutritious.
2. Preparing the chicken: Cut the chicken into thin strips or bite-sized pieces for even cooking. Marinate the chicken in a mixture of soy sauce, garlic, ginger, and a touch of cornstarch for about 15-20 minutes before stir-frying. This will help infuse flavor and tenderize the meat.
3. Stir-frying technique: When stir-frying the chicken and vegetables, make sure your pan or wok is very hot. This helps to quickly sear the ingredients, maintaining their texture and locking in the flavors. Stir-fry the chicken first until it’s almost cooked through before adding the vegetables.
4. Vegetable selection and preparation: Choose a variety of colorful vegetables like bell peppers, carrots, cabbage, bean sprouts, and snow peas. Slice them thinly and uniformly to ensure even cooking. Add the vegetables in the order of their cooking time, starting with the ones that take longer to cook.
5. Noodle cooking: Cook the noodles separately according to the package instructions until they are al dente. Drain them well and rinse under cold water to stop the cooking process and prevent them from sticking together. Toss them with a bit of oil to prevent clumping.
6. Sauce balance: The sauce is a crucial component of Chicken Chow Mein. Use a combination of soy sauce, oyster sauce, or other preferred sauces to create a balanced flavor profile. Adjust the amount of sauce according to your taste preferences, but be cautious with the sodium content if using soy sauce.
7. Customize the flavors: Feel free to experiment with additional ingredients to enhance the flavor of your Chicken Chow Mein. Add minced garlic, grated ginger, chili flakes, or sesame oil to the sauce for extra depth. You can also garnish with chopped green onions, cilantro, or toasted sesame seeds for added freshness and texture.
8. Serve immediately: Chicken Chow Mein is best enjoyed fresh and hot. Serve it immediately after cooking to maintain the texture of the noodles and the crispness of the vegetables.
Remember to adjust the recipe according to your dietary preferences and restrictions. Enjoy your homemade Chicken Chow Mein with your favorite sauce and savor the delicious flavors!
