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Chicken Peanut Chow Mein




Chow mein noodles are often labeled chuka soba. If you can't find them in the Asian section of the supermarket, substitute spaghetti or linguine. Chop and measure ingredients while you wait for water to boil.

Yield: 4 servings (serving size: 1 1/2 cups noodle mixture, 1/4 cup onions, and 1 1/2 teaspoons peanuts)

Ingredients

  • 1  cup  precut matchstick-cut carrot
  • 1  cup  snow peas, trimmed
  • 2  (6-ounce) packages chow mein noodles
  • 1  tablespoon  dark sesame oil, divided
  • 1/2  pound  skinless, boneless chicken breast
  • 3  tablespoons  low-sodium soy sauce, divided
  • 3/4  cup  fat-free, less-sodium chicken broth
  • 2  tablespoons  oyster sauce
  • 1  teaspoon  sugar
  • 1/4  teaspoon  crushed red pepper
  • 1  cup  presliced mushrooms
  • 2  teaspoons  bottled fresh ground ginger (such as Spice World)
  • 1  cup  (1-inch) sliced green onions
  • 2  tablespoons  dry-roasted peanuts, coarsely chopped
Preparation
Cook carrots, snow peas, and noodles in boiling water 3 minutes; drain.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Cut chicken crosswise into thin strips. Add chicken and 1 tablespoon soy sauce to pan; stir-fry 3 minutes. Remove chicken from pan; keep warm.

Combine remaining 2 tablespoons soy sauce, broth, oyster sauce, sugar, and pepper, stirring well. Heat remaining 1 teaspoon oil over medium-high heat. Add mushrooms and ginger to pan; stir-fry for 3 minutes. Add broth mixture, and cook for 1 minute. Add noodle mixture and chicken to pan; cook 1 minute, tossing to combine. Sprinkle with onions and peanuts.
Nutritional Information

Calories: 471 (17% from fat)
Fat: 8.7g (sat 1.4g,mono 3g,poly 2.6g)
Protein: 27.8g
Carbohydrate: 72.6g
Fiber: 2.7g
Cholesterol: 33mg
Iron: 2.2mg
Sodium: 807mg
Calcium: 43mg

David Bonom, Cooking Light, APRIL 2006
ą
Hillary Jeffrey,
Nov 13, 2009, 9:06 PM
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