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Stir-Fried Chicken with Vegetables and Lo Mein Noodles

Photo: Randy Mayor
Yield

5 servings (serving size: 1 cup stir-fry and 1 cup noodles)

Ingredients

  • 3/4 cup fat-free, less-sodium chicken broth
  • 2 tablespoons bourbon or water
  • 1 tablespoon oyster sauce
  • 2 teaspoons sugar
  • 2 teaspoons low-sodium soy sauce
  • 1/2 teaspoon salt
  • 1 pound skinned, boned chicken breasts, cut into 1/2-inch-wide strips
  • 10 ounce uncooked wide lo mein noodles or fettuccine
  • 2 teaspoons vegetable oil, divided
  • 1 cup small broccoli florets
  • 1/2 cup diagonally sliced carrot
  • 1/2 cup (1-inch) sliced green onions
  • 1 (8-ounce) package cremini mushrooms, quartered
  • 1 (8-ounce) package frozen sugar snap peas, thawed

Nutrition Information

  • calories 381
  • caloriesfromfat 10 %
  • fat 4.2 g
  • satfat 0.8 g
  • monofat 0.9 g
  • polyfat 1.7 g
  • protein 31.8 g
  • carbohydrate 53 g
  • fiber 4.3 g
  • cholesterol 53 mg
  • iron 4.7 mg
  • sodium 525 mg
  • calcium 62 mg

How to Make It

  1. Combine first 6 ingredients in a small bowl. Combine 1/4 cup broth mixture and chicken in a bowl. Reserve the remaining broth mixture.

  2. Prepare noodles according to package directions, omitting salt; drain noodles, and keep warm.

  3. Heat 1 teaspoon vegetable oil in a large nonstick skillet until hot. Add the chicken mixture, and stir-fry for 5 minutes or until done. Remove the chicken from pan, and keep warm. Heat 1 teaspoon vegetable oil in pan until hot. Add the broccoli and remaining ingredients, and stir-fry for 5 minutes or until crisp-tender. Return the chicken and reserved broth mixture to pan; cover and cook over medium heat for 2 minutes or until thoroughly heated. Serve over noodles.