Chicken "Zoodle" Lo Mein

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Chicken "Zoodle" Lo Mein

This restaurant favorite can be mastered at home—with even more flavor, less sodium, and a lot less calories with zucchini subbing for regular noodles.

Ingredients

Servings  6   Serving Size   1 1/3 cups

  • 4 medium zucchini
  • 1 1/2 pound skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
  • 2 teaspoons garlic powder (divided)
  • 2 teaspoons ground ginger
  • 1/4 teaspoon ground black pepper (divided)
  • 1/8 teaspoon salt (divided)
  • 3 teaspoons canola oil (divided)
  • 1 (14.4-ounce) bag frozen broccoli stir-fry vegetables, thawed
  • 2 tablespoon low-sodium soy sauce
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon cornstarch
  • 1/4 teaspoons red hot chile flakes (optional)
  • 1/2 cup chopped green onion
  • 2 cups fresh bean sprouts
  • 1 1/2 teaspoons sesame seeds

Directions

Tip: Click on step to mark as complete.

  1. Place the shredder blade onto the spiralizer to cut zucchini into spaghetti-like threads. Spiralize each zucchini, and cut threads into 6- or 8-inch pieces so they are easier to eat. Add all the zucchini into a large bowl and reserve.
  2. Place the chicken breast lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl and continue slicing remaining chicken. Season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, and ⅛ teaspoon salt.
  3. Warm a large nonstick pan with 1 teaspoon oil over high heat. Add chicken; stirring frequently, saute until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
  4. Again warm 1 teaspoon oil in the large nonstick pan over high heat. Add thawed stir-fry vegetables, stirring constantly and cooking until vegetables are cooked and all the water has evaporated, around 6 to 8 minutes. Remove from heat and transfer to a bowl to reserve.
  5. Make the sauce: In a small bowl, add soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, ⅛ teaspoon salt, and (optional) chile flakes. Stir together with a fork until cornstarch is dissolved. Also, chop the scallions.
  6. Warm 1 teaspoon oil in the large nonstick pan over high heat. Add half the zucchini, using tongs to stir constantly, until zucchini is somewhat wilted, about 1 to 2 minutes. Stir in remaining zucchini along with the sauce, again using tongs to cook the zucchini and let it absorb the sauce. Cook until all the zucchini is tender, about 2 more minutes.
  7. Quickly stir in reserved chicken and vegetables. Cook another minute. Remove from heat and add bean sprouts, scallions, and sesame seeds. Serve.

Cooking Tip: A wok can also be used instead of a large nonstick pan. In fact, woks are an excellent piece of cooking equipment to own. Between its large round surface and its nonstick quality, it’s a great way to cook nutritious vegetables.

Keep it Healthy: Frozen stir-fry veggies—whether using in a stir-fry recipe or not—are a convenient way to get a variety of vegetables into a dish without the work of chopping.

Tip: Don’t have a spiralizer? Grate the zucchini on a box grater or buy about 12 cups packaged spiralized zucchini in the grocery aisle.

Nutrition Facts

Chicken "Zoodle" Lo Mein

CaloriesCalories

226 Per Serving

ProteinProtein

29g Per Serving

FiberFiber

4g Per Serving

Nutrition Facts

Calories 226
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.5 g
Cholesterol 73 mg
Sodium 344 mg
Total Carbohydrate 15 g
Dietary Fiber 4 g
Sugars 7 g
Added Sugars 0 g
Protein 29 g

Dietary Exchanges
3 vegetable, 3 lean meat

 

This restaurant favorite can be mastered at home—with even more flavor, less sodium, and a lot less calories with zucchini subbing for regular noodles.

Nutrition Facts

Chicken "Zoodle" Lo Mein

CaloriesCalories

226 Per Serving

ProteinProtein

29g Per Serving

FiberFiber

4g Per Serving
×
Calories 226
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.5 g
Cholesterol 73 mg
Sodium 344 mg
Total Carbohydrate 15 g
Dietary Fiber 4 g
Sugars 7 g
Added Sugars 0 g
Protein 29 g

Dietary Exchanges
3 vegetable, 3 lean meat

Ingredients

Servings  6   Serving Size   1 1/3 cups

  • 4 medium zucchini
  • 1 1/2 pound skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
  • 2 teaspoons garlic powder (divided)
  • 2 teaspoons ground ginger
  • 1/4 teaspoon ground black pepper (divided)
  • 1/8 teaspoon salt (divided)
  • 3 teaspoons canola oil (divided)
  • 1 (14.4-ounce) bag frozen broccoli stir-fry vegetables, thawed
  • 2 tablespoon low-sodium soy sauce
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon cornstarch
  • 1/4 teaspoons red hot chile flakes (optional)
  • 1/2 cup chopped green onion
  • 2 cups fresh bean sprouts
  • 1 1/2 teaspoons sesame seeds

Directions

Tip: Click on step to mark as complete.

  1. Place the shredder blade onto the spiralizer to cut zucchini into spaghetti-like threads. Spiralize each zucchini, and cut threads into 6- or 8-inch pieces so they are easier to eat. Add all the zucchini into a large bowl and reserve.
  2. Place the chicken breast lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl and continue slicing remaining chicken. Season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, and ⅛ teaspoon salt.
  3. Warm a large nonstick pan with 1 teaspoon oil over high heat. Add chicken; stirring frequently, saute until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
  4. Again warm 1 teaspoon oil in the large nonstick pan over high heat. Add thawed stir-fry vegetables, stirring constantly and cooking until vegetables are cooked and all the water has evaporated, around 6 to 8 minutes. Remove from heat and transfer to a bowl to reserve.
  5. Make the sauce: In a small bowl, add soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, ⅛ teaspoon salt, and (optional) chile flakes. Stir together with a fork until cornstarch is dissolved. Also, chop the scallions.
  6. Warm 1 teaspoon oil in the large nonstick pan over high heat. Add half the zucchini, using tongs to stir constantly, until zucchini is somewhat wilted, about 1 to 2 minutes. Stir in remaining zucchini along with the sauce, again using tongs to cook the zucchini and let it absorb the sauce. Cook until all the zucchini is tender, about 2 more minutes.
  7. Quickly stir in reserved chicken and vegetables. Cook another minute. Remove from heat and add bean sprouts, scallions, and sesame seeds. Serve.

Cooking Tip: A wok can also be used instead of a large nonstick pan. In fact, woks are an excellent piece of cooking equipment to own. Between its large round surface and its nonstick quality, it’s a great way to cook nutritious vegetables.

Keep it Healthy: Frozen stir-fry veggies—whether using in a stir-fry recipe or not—are a convenient way to get a variety of vegetables into a dish without the work of chopping.

Tip: Don’t have a spiralizer? Grate the zucchini on a box grater or buy about 12 cups packaged spiralized zucchini in the grocery aisle.

 


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