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.
- 4 medium zucchini
- 1 1/2 lb 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 Tbsp low-sodium soy sauce
- 1/2 cup low-sodium chicken broth
- 1 Tbsp 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
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.
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.
Copyright © 2017 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood
|Total Fat||9.4 g|
|Saturated Fat||1.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.2 g|
|Monounsaturated Fat||3.8 g|
|Total Carbohydrate||22.2 g|
|Dietary Fiber||6.0 g|
|Added Sugars||0 g|
5 lean meat, 4 vegetales
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