Chicken Chow Mein

Stir-fried chicken, vegetables, and noodles.


"Chow mein" is a Cantonese dish that consists of fried noodles (crispy or not) with vegetables and small pieces of meat (or shrimp) stir-fried and covered with a soy-based gravy.

Ingredients
2 green onion(s)/scallion(s), finely chopped
1/2 cup snow peas, cut in half crosswise 45 g
1/2 yellow or red sweet pepper(s), cut into thin strips 100 g
120 g Chinese noodles (chow mein)
3 chicken thigh(s), boneless, skinless, cut into strips 200 g
2 tbsp canola oil 30 mL
1/2 tsp sesame seed oil 2.5 mL
salt to taste
ground pepper to taste
1 1/2 cup soybean sprouts 100 g
1 tbsp soy sauce 15 mL
1/2 tbsp sugar 6 g
1 tbsp rice vinegar 15 mL
1/2 tbsp cornstarch 4 g

Before you start
You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the chicken warm while the vegetables cook.


Method
Prepare the vegetables: Finely chop the green onions and garlic; cut the snow peas in half crosswise; cut the pepper into thin strips.
Cook the noodles in a large pot of salted boiling water until al dente, about 3 min. Rinse in cold water to stop the cooking process and drain thoroughly. Set aside.
Cut the chicken into thin strips. Heat half of the canola oil and the sesame oil in a frying-pan or wok. Add the chicken pieces and sauté over high heat 4-5 min until golden on all sides. Season with salt and pepper. Take the pieces out of the wok, then set them aside on the warmed serving plate in the oven.
Add the remaining canola oil to the wok. Stir in the green onions . Cook 1 min, then add the snow peas and pepper strips. Sauté 4 min with frequent stirring. Cover and cook 2 min. Add the soybean sprouts.
Meanwhile, mix the remaining ingredients in a small bowl. Pour the sauce mixture over the vegetables, then stir to coat well. Add the chicken and noodles, then toss well and heat through, 2-3 min.

Serve hot.

Nutrition Facts
per 1 serving (280g) excluding optional ingredients

Calories 570
Fat 23 g or 35 %
Saturated 2 g + Trans 0.5 g 13 %
Omega-6 Polyunsaturated 5.6 g
Omega-3 Polyunsaturated 1.4 g
Cholesterol 50 mg
Sodium 660 mg 27 %
Carbohydrate 65 g 22 %
Fibre 2 g 8 %
Sugars 8 g
Protein 30 g
Vitamin A 15 %
Vitamin C 110 %
Calcium 6 %
Iron 15 %

This is a very adaptable recipe, where you can use the vegetables found in your refrigerator.
You can use chicken breast instead if wings and olive oil instead of canola oil. I like to add walnuts to this recipe, pine nuts are very nice also.



Enjoy your dinner.

Grilled pear and watercress salad

Grilled pear and watercress salad

Firm pears,are best for grilling. If you choose not to grill, try Asian pears for a more crunchy texture. The nutrient values are similar.

SERVES 6
Ingredients
2 tablespoons firmly packed brown sugar
1 tablespoon water
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped walnuts
2 firm yet ripe pears, cored and cut into 6 lengthwise wedges, peel intact
Lemon juice for brushing

For the vinaigrette
2 tablespoons fresh lemon juice, plus extra for brushing
1 tablespoon rice vinegar
1 teaspoon Dijon mustard
1 tablespoon minced shallot
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon extra-virgin olive oil

6 cups watercress sprigs, tough stems removed
3 tablespoons crumbled blue cheese



Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

In a small frying pan over medium heat, combine the brown sugar, water and pepper. Cook, stirring constantly, until the sugar dissolves. Stir in the walnuts, reduce the heat to low and cook for 30 seconds. Remove from the heat and quickly spread the nuts on a sheet of parchment (baking) paper or a plate. Set aside and let cool.

Brush the pear wedges with lemon juice and arrange on the grill or broiler pan. Grill or broil, turning once, until the pears begin to brown, 3 to 4 minutes total. Set aside.

To make the vinaigrette, in a small bowl, whisk together the 2 tablespoons lemon juice, rice vinegar, mustard and shallot. Add the salt and pepper and whisk to blend. While whisking, slowly add the olive oil in a thin stream until emulsified.

In a large bowl, combine the watercress and blue cheese. Pour the vinaigrette over the salad and toss gently to mix well and coat evenly.

To serve, divide the salad among individual plates. Place 2 pear wedges on each, then sprinkle with the walnuts.


Nutritional Analysis(per serving)Calories 101 Monounsaturated fat 2 g
Protein 2 g Cholesterol 3 mg
Carbohydrate 13 g Sodium 184 mg
Total fat 5 g Fiber 2 g
Saturated fat 1 g



happy cooking