slimming world chicken chow mein
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slimming world chicken chow mein
Ingredients
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4 tbsp light soy sauce
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1 level tbsp hot chilli sauce
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2 tsp Chinese rice vinegar or white wine vinegar
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4 garlic cloves, crushed
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2cm piece root ginger, peeled and finely grated
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1 level tsp Chinese five-spice powder* (see tip)
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3 large skinless and boneless chicken breasts, thinly sliced
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200g dried medium or thin egg noodles
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Low-calorie cooking spray
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200g mangetout, halved lengthways
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225g can water chestnuts, drained
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225g can bamboo shoots, drained
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1 red pepper, deseeded and thinly sliced
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8 spring onions, sliced diagonally
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1 level tbsp sweet chilli sauce
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4 tbsp dark soy sauce
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Thinly sliced red chillies, to serve (optional)
Method
- Place the light soy sauce in a large bowl and stir in the hot chilli sauce, vinegar, garlic, ginger and five-spice powder. Add the chicken and stir to coat in the dressing. Leave to marinate for 10 minutes.
- Meanwhile, cook the noodles according to the pack instructions and drain well.
- Spray a large non-stick wok or frying pan with low-calorie cooking spray, add the chicken mixture and stir-fry over a high heat for 4-5 minutes, or until lightly browned.
- Add all the vegetables and stir-fry for a further 4-5 minutes.
- Add the noodles, sweet chilli sauce and dark soy sauce and cook for a further 4 minutes, or until piping hot. Divide between 4 bowls and serve immediately with sliced red chillies on the side, if using.
chicken chow mein takeaway slimming world
INGREDIENTS
- 300 g Egg Noodles 10½ oz
- 300 g Chicken Breast Two Pieces
- 1 Carrot
- 50 g Beans Sprout Big Handful
- 50 g Shredded Cabbage Big Handful
- 2 Garlic Cloves
- 4 Spring Onions
- 9 tbsp Vegetable Oil See notes
Marinade
- 1 tbsp Garlic Paste
- 1 tbsp Ginger Paste
- 1 tbsp Soy Sauce
- 1 tsp Black Pepper
- 2 tsp Bicarbonate Of Soda Baking Soda
- 1 tsp Salt
Chow Mein Sauce
- 2 tbsp Oyster Sauce
- 2 tbsp Soy Sauce
- 2 tbsp Vinegar
- 1 tbsp Brown Sugar
- 1 tbsp Sesame Oil
- 1 tbsp Chilli Sauce
- ½ tsp Salt
INSTRUCTIONS
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Cut the chicken breast into long strips and place in a mixing bowl. Add the marinade ingredients: garlic paste, ginger paste, black pepper, bicarbonate of soda (baking soda), salt and dark soy sauce into the mixing bowl. Mix until evenly distributed and the chicken is fully coated in the marinade. Set the chicken aside for later use.
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Chop your vegetables (carrot, cabbage, garlic and spring onions) for later use.
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Make the chow mein sauce by mixing together oyster sauce, soy sauce, vinegar, brown sugar, sesame oil, chilli sauce and salt in a small bowl.
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Heat the wok or frying pan on a medium to high heat and add oil. When hot, add the chicken breast and stir fry for 2 to 3 minutes or until cooked and remove from the wok.
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Add oil to a clean wok or frying pan, stir fry the bean sprouts, shredded cabbage and carrots in the frying pan for 1 to 2 minutes or until softened and keep aside for later use.
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Add oil to a clean wok or frying pan, stir fry the spring onions for 1 minute before adding the garlic and stir for an extra 1 minute. Then add the egg noodles inside and stir for 1 to 2 minutes.
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Add the cooked chicken and mix together, then add the chow mein sauce and mix until the sauce is evenly distributed. Finally, add the cooked vegetables, mix well and serve.
Slow-Cooker Chicken Chow Mein
Ingredients
- 1tablespoon vegetable oil
- 8boneless skinless chicken thighs (about 1 1/2 lb)*, trimmed of excess fat, cut into 1-inch pieces
- 2medium carrots, sliced diagonally (1 cup)
- 2medium stalks celery, coarsely chopped (1 cup)
- 1medium onion, chopped (1/2 cup)
- 2cloves garlic, finely chopped
- 1can (8 oz) sliced water chestnuts, drained
- 1cup chicken broth
- 2tablespoons soy sauce
- 1/2teaspoon finely chopped gingerroot
- 2tablespoons cornstarch
- 3tablespoons cold water
- 1cup sliced fresh mushrooms (3 oz)
- 1cup snow pea pods (4 oz)
- Chow mein noodles, if desired
Steps
- In 10-inch skillet, heat oil over medium-high heat. Cook chicken in oil about 5 minutes, turning once, until brown.
- Spray 3 1/2- to 6-quart slow cooker with cooking spray. In slow cooker, place carrots, celery, onion, garlic and water chestnuts; top with chicken. In small bowl, mix broth, soy sauce and gingerroot; pour over chicken. Cover; cook on Low heat setting 6 to 8 hours.
- In small bowl, mix cornstarch and water until smooth; stir into chicken mixture. Stir in mushrooms and pea pods. Increase heat setting to High. Cover; cook 15 minutes longer. Serve over noodles.
What Is Chow Mein?
And, while we’re on the topic, what’s the difference between chow mein and lo mein? And is chow mein authentically Chinese, or is it American-style Chinese food? You’ve got so many chow mein questions, and luckily, we’ve read up, so we’ve got so many chow mein answers! Let’s dive in:
What is chicken chow mein?
Chow mein falls solidly into the category of Chinese-American cuisine—it is not an authentic Chinese dish. It’s likely derived from a few different authentic stir-fried noodle dishes, but was created in American Chinese restaurants to cater to Western palates. To sum it up, takeout-style chicken chow mien is just a totally retro, deeply inauthentic, much beloved dish that we crave on the regular. You too? Read on for our super easy chow mein recipe!
How do you know when Chicken Chow Mein is cooked?
The chicken pieces will be browned on the outside and white all the way through. The vegetables will be softened but will still have a little bit of bite. There shouldn’t be lots of liquid, but the veg and chicken will be coated.
This should take approx 20 minutes on the hob on a high – medium heat.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
Can I freeze Chicken Chow Mein?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
Syn Values Of Chow Mein & Chicken Chow Mein
Chow mein has varying syns values according to how it is prepared and the protein used in the noodles, to help you compare the syns, we’ve listed some common values below.
- Chicken Chow Mein, Chinese Takeaway – 7.5 syns.
- Prawn Chow Mein, Chinese Takeaway – 5 syns.
- Char Siu Pork Chow Mein, Chinese Takeaway – 6.5 syns.
- Aldi Slim Well Chicken Chow Mein 550g – 3.5 syns.
- M&S Count On Us Chicken & Vegetable Chow Mein 380g – 13 syns.
- Tesco Chicken Chow Mein 400g – 6 syns for 100g.
- Mug Shot Noodles Chow Mein 45g – 3.5 syns.
- Sainsbury’s Chicken Chow Mein 400g – 4.5 syns.
- Slimming World Free Food Salt & Pepper Chicken Chow Mein 550g – SYN FREE.
- Asda Good & Balanced Chicken Noodle Chow Mein 380g – 5 syns.
- Bachelor’s Super Noodles Chow Mein Flavour 90g – 11 syns for half.
- Aldi Inspired Cuisine Chicken Chow Mein 400g – 4.5 syns for half.
How many Calories are in this Chicken Chow Mein?
Each portion of this Chicken Chow Mein is 359 calories. This means it falls into our Everyday Light recipe category. You can find all of our other Everyday Light recipes here.
This Chicken Chow Mein is a great alternative to the oily takeaway version if you’re following a calorie controlled diet. Just 1 portion from the takeaway can be as many as 1100 calories! It also fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Ingredients for Chow Mein:
- Chow Mein Noodles: Chow mein noodles are made with wheat and egg. They are very similar to Italian pasta noodles and have a wonderful bite to them. Most grocery stores carry dry chow mein noodles in the Asian aisle. But, if you are lucky, you will find pre-cooked chow mein noodles in the refrigerated section that can be thrown straight into your pan.
- Vegetables: Carrots, cabbage, green onions, and bean sprouts are the perfect combination of veggies to use for chow mein. However, they can easily be replaced with other veggies like bok choy, celery, broccoli, spinach, kale or baby corn. Feel free to get creative and use what you like or whatever you have hanging around in your fridge!
- Meats: Great quality chicken breasts are your best bet for slicing into chow mein-ready strips. If you like, feel free to swap chicken out for beef, shrimp or pork.
Hot tip: Hosting vegetarians also? Use vegetable broth and set some of your noodles aside to toss them with cubes of baked tofu.
How to Make Chow Mein:
- In a small mixing bowl, combine ingredients for chow mein sauce: oyster sauce, sesame oil, soy sauce, chicken broth, and cornstarch. Set aside.
- Cook noodles according to package instructions, set aside.
- Heat a large wok or pan. Add a bit of oil to the pan and cook chicken until it’s golden brown. Remove chicken and set aside.
- Add carrots, cabbage and pressed garlic and saute for a few minutes until veggies are slightly softened.
- Add chicken back to the pan, followed by cooked noodles and pour the sauce right on top. Cook for about 2 minutes, distributing all that saucy goodness around evenly.
- Add chopped green onions and remove from the heat. Serve hot!
What is the Best Type of Noodle to Use for Chow Mein?
Dry thin spaghetti is a good choice with it’s neutral flavor and it’s so easy to find.
- Yakisoba is my go-to choice. They’re found in refrigerated packaged food in the produce section of some grocery stores (I buy Fortune brand at Kroger).
- Fresh chow mein noodles (Hong Kong style noodles) are a good option but they are harder to find in the U.S. They are available at some Asian grocery stores. Honestly though I prefer the yakisoba better here since they don’t have a lightly sour flavor and they aren’t as greasy.
- Dry spaghetti. I’ve used this and it works great here too. It has a neutral flavor and similar texture. Regular or thin will work.
- Dry chow mein noodles (not the crispy crackers obviously) will work too. I haven’t tried this option yet so I couldn’t give my opinion but I’m guessing it’s similar to the spaghetti option (but made with wheat flour vs. semolina).
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