Chicken Chow Mein

Name: Chicken Chow Mein
Total time: 32 min
Yield: 4
Cuisine: Asian
Ingredients: salt (to taste); 1 pkg Chinese lo mein noodle (8 oz); 1 red pepper (rinsed; seeded and cut into strips); 1 onion (peeled and finely chopped); 1 clove garlic cloves (peeled and minced); 3 cups Mushrooms (cleaned and sliced); 1 stalk Celery (rinsed; trimmed and chopped); 3 leaves Swiss Chard leaf (rinsed; trimmed and cut into thin strips); 0.25 cup canned Kidney beans (drained); 1 large carrot (peeled and sliced into thin strips); 13 ozs boneless, skinless Chicken breasts; 2 Tbsps olive oil; freshly ground Black pepper (to taste); 2 Tbsps lemon juice (fresh squeezed); 0.75 cup vegetable stock; 3 Tbsps Tomato paste; 1 stalk Lemongrass (rinsed; trimmed and chopped); 1 cup Mung bean sprouts; soy sauce (to taste); 1 handful fresh Basil (roughly chopped; to garnish)

with Chard and Red Peppers

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Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 32 min.

Ready in

Healthy, because

Even smarter

Red peppers, onions, mushrooms and carrots form a cocktail of valuable nutrients, including magnesium, pottasium, fiber and vitamin K, while the beans and chicken provide tons of muscle-building protein.

This dish keeps well in the refrigerator, and tastes even better the next day. It also freezes well-- simply seperate into individual servings and warm up in the oven for a quick weeknight meal whenever you're too tired to cook.

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: salt (to taste); 1 pkg Chinese lo mein noodle (8 oz); 1 red pepper (rinsed; seeded and cut into strips); 1 onion (peeled and finely chopped); 1 clove garlic cloves (peeled and minced); 3 cups Mushrooms (cleaned and sliced); 1 stalk Celery (rinsed; trimmed and chopped); 3 leaves Swiss Chard leaf (rinsed; trimmed and cut into thin strips); ¼ cup canned Kidney beans (drained); 1 large carrot (peeled and sliced into thin strips); 13 ozs boneless, skinless Chicken breasts; 2 Tbsps olive oil; freshly ground Black pepper (to taste); 2 Tbsps lemon juice (fresh squeezed); ¾ cup vegetable stock; 3 Tbsps Tomato paste; 1 stalk Lemongrass (rinsed; trimmed and chopped); 1 cup Mung bean sprouts; soy sauce (to taste); 1 handful fresh Basil (roughly chopped; to garnish)

How healthy are the main ingredients?

Chicken breast Mushroom Kidney beans Tomato paste olive oil Basil

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Preparation steps

In a large pot of salted boiling water, cook the noodles according to package directions, until al dente. Drain, rinse and drain again; set aside.

Clean and prepare the vegetables.

Rinse the chicken and pat dry with paper towels; cut into bite-size pieces. Heat the oil in a large skillet or wok and stir-fry the chicken, stirring frequently, for 2 minutes. Add the peppers, onions, garlic, mushrooms, celery, Swiss chard, Kidney beans, carrots. Season with salt, pepper and lemon juice. Stir in vegetable broth and tomato paste; cover and cook for about 5 to 7 minutes until the chicken is cooked and the vegetables are tender crisp.

Add the noodles, lemon grass and sprouts to the skillet 2 minutes before the chicken and vegetables are ready. Season the noodles to taste with soy sauce, tossing to completely coat. Garnished with chopped basil and serve immediately.

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