Chicken Chow Mein – only 237 calories per serving recipe - Diet, Healthy Diet, Low Fat diet Recipes

Notes:
Preparation time: 40 minutes (mainly to pre-cook the chicken).  You can also use pre-cooked, skinless chicken, e.g. left over from a roast chicken, provided this is moist succulent chicken meat, as this will cut cooking time considerably.

Cooking time: 6 minutes

Serves 3, Per Serving:  237 calories.  Double the recipe to serve 6.

Variations:  You can also add Chinese Cabbage, Pak Choi or Bok Choi.  I’ve also added broccoli, peppers/capsicums, fresh asparagus, button, oyster and shitake mushrooms if I have them to хэнд. 

Servings: 3

Ingredients:
• 175gm (7oz) medium egg noodles
• 1 calorie oil spray
• 1 medium onion
• 2 cloves garlic
• 175g (7oz) bean sprouts
• 175g (7oz) mange tout / snow peas
• 225g (8oz) chicken breast, fillets - skinless & boneless
• 2 tablespoons dark soy sauce
• 4cm (2”) fresh ginger root, peeled
• 1 teaspoon five spice powder

Directions:
1. Preheat the oven to 190C/375F/gas mark 5.
2. Put a piece of aluminium foil (approx 30×40cm/12" x 15") onto a baking sheet and spray with 1 calorie cooking spray.
3. Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 2 tablespoons of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.
4. Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.
5. Thinly slice the onion, garlic and ginger, and top and tail the mange tout/snow peas.
6. Cook the noodles in a large pan of boiling, salted water according to the pack instructions.
7. In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.
8. Add the garlic, bean sprouts, mange tout/snow peas and five spice powder, and continue stir-frying for a further minute.
9. Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot.

Serve immediately.

Submitted by:
Juliette

Popularity: 16% [?]

 

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Tags: budget, chicken, Chinese, healthy, low calorie, low fat, Main Dish, oriental, poultry

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on Sunday, September 14th, 2008 at 4:08 am and is filed under Diet Recipes, Healthy Diet recipes, Low Fat diet recipes.
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