Chicken Chow Mein
with Chard and Red Peppers
(0 votes)
(0 votes)
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
all recipes of this author
Ingredients
for
4
- 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)
Preparation steps
1.
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.
2.
Clean and prepare the vegetables.
3.
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.
4.
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.
