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Leigh Beisch Photo by: Leigh Beisch

Saucy Chicken Lo Mein

Health SEPTEMBER 2001

  • Yield: serves 4 (serving size: 2 cups)

Ingredients

  • 8 ounces uncooked linguine
  • Sauce:
  • 1/3 cup low-sodium soy sauce
  • 2 tablespoons sake (rice wine)
  • 1 1/2 teaspoons dark sesame oil
  • 1 tablespoon cornstarch
  • 1/2 teaspoon sugar
  • 1/4 teaspoon freshly ground black pepper
  • Vegetables:
  • 2 tablespoons vegetable oil
  • 3 1/2 cups fresh bean sprouts
  • 3 cups (1-inch) sliced green onions
  • 2 cups shredded carrot
  • 2 tablespoons minced fresh ginger
  • 1 1/2 cups shredded cooked chicken breast (about 8 ounces)

Preparation

Cook pasta according to package directions, omitting salt and fat; drain and keep warm.

While pasta is cooking, prepare sauce: Combine soy sauce through pepper in a bowl, stirring with a whisk; set aside.

To prepare vegetables, heat vegetable oil in a wok over medium-high heat. Add sprouts, onions, carrot, and ginger; stir-fry 3 minutes or until tender. Add chicken; stir-fry 1 minute or until thoroughly heated. Stir in sauce mixture and pasta; cook 4 minutes until pasta is coated, stirring well.

Nutritional Information

Amount per serving
  • Calories: 500
  • Calories from fat: 24%
  • Fat: 13.5g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 6.3g
  • Protein: 29g
  • Carbohydrate: 66g
  • Fiber: 8.1g
  • Cholesterol: 47mg
  • Iron: 5.5mg
  • Sodium: 791mg
  • Calcium: 104mg
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Saucy Chicken Lo Mein recipe

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