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Photo: Randy Mayor Photo by: Photo: Randy Mayor

Stir-Fried Chicken with Vegetables and Lo Mein Noodles

Cooking Light NOVEMBER 1999

  • 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

Preparation

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

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

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.

Nutritional Information

Amount per serving
  • Calories: 381
  • Calories from fat: 10%
  • Fat: 4.2g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 0.9g
  • Polyunsaturated fat: 1.7g
  • Protein: 31.8g
  • Carbohydrate: 53g
  • Fiber: 4.3g
  • Cholesterol: 53mg
  • Iron: 4.7mg
  • Sodium: 525mg
  • Calcium: 62mg
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Stir-Fried Chicken with Vegetables and Lo Mein Noodles recipe

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