Chicken Chow Mein

with Chard and Red Peppers
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Chicken Chow Mein
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 32 min.
Ready in
Calories:
591
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie591 kcal(28 %)
Protein42.12 g(43 %)
Fat12.23 g(11 %)
Carbohydrates79.47 g(53 %)
Sugar added0 g(0 %)
Roughage4.56 g(15 %)
Vitamin A721.56 mg(90,195 %)
Vitamin D0.16 μg(1 %)
Vitamin E1.98 mg(17 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.56 mg(51 %)
Niacin23.18 mg(193 %)
Vitamin B₆0.87 mg(62 %)
Folate68.79 μg(23 %)
Pantothenic acid2.19 mg(37 %)
Biotin4.94 μg(11 %)
Vitamin B₁₂0.38 μg(13 %)
Vitamin C54.4 mg(57 %)
Potassium1,090.35 mg(27 %)
Calcium92.45 mg(9 %)
Magnesium100.79 mg(34 %)
Iron3.39 mg(23 %)
Iodine1.05 μg(1 %)
Zinc2.34 mg(29 %)
Saturated fatty acids1.95 g
Cholesterol78.32 mg

Ingredients

for
4
Ingredients
salt (to taste)
1 package Chinese lo mein noodle (8 oz)
1 red pepper (rinsed; seeded and cut into strips)
1 onion (peeled and finely chopped)
1 clove garlic (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 ounces boneless, skinless Chicken breasts
2 tablespoons olive oil
freshly ground Black pepper (to taste)
2 tablespoons lemon juice (fresh squeezed)
¾ cup vegetable stock
3 tablespoons 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.