Easy Chicken Lo Mein With Vegetables
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | St. Louis | Post2 | 5 | Servings |
INGREDIENTS
| === FOR SAUCE === | ||
| 1/2 | c | Low-sodium fat-free chicken |
| broth | ||
| 5 | T | Low-sodium soy sauce |
| 1 | T | Lemon juice, plus |
| 1 | t | Lemon juice |
| 2 | T | Brown sugar -, packed |
| 2 | Garlic cloves, crushed thru | |
| press | ||
| === FOR STIR-FRY === | ||
| Salt | ||
| 12 | oz | Uncooked linguine or |
| spaghetti | ||
| 2 | Boneless skinless chicken | |
| breasts cut in strips | ||
| about 12 ounces | ||
| 2 | T | Low-sodium soy sauce |
| 2 | T | Lemon juice |
| Nonstick cooking spray | ||
| 1 | T | Canola oil |
| 1 | Yellow onion, peeled and | |
| Sliced lengthwise in wedges | ||
| 1 | Carrot, peeled and sliced | |
| Lengthwise in strips -, abt | ||
| 1 cup | ||
| 1 | Yellow, red or green bell | |
| pepper seeded and | ||
| Sliced in strips -, abt 1 | ||
| cup | ||
| 12 | oz | Broccoli florets -, abt 2 |
| cups | ||
| Ground black pepper | ||
| 1 | T | Cornstarch, mixed with |
| 2 | T | Chicken broth or water |
INSTRUCTIONS
To prepare sauce: Combine broth, soy sauce, lemon juice, brown sugar and garlic in a small bowl or measuring cup. Stir well to dissolve brown sugar. Place near the stove. To prepare stir-fry: Bring a kettle of lightly salted water to a boil; cook pasta according to package directions. Drain and set aside. Meanwhile, marinate strips of chicken in soy sauce and lemon juice. When you are ready to cook, drain the chicken thoroughly; discard the soy-lemon marinade. Lightly coat a wok or large skillet with cooking spray. Heat oil in wok until very hot, then add chicken and onion wedges. Cook over medium-high heat, stirring frequently, for 2 minutes. Add carrot, bell pepper and broccoli; cook, stirring occasionally, for 5 to 7 minutes or until broccoli is tender but still crisp. Pour in sauce; bring to a boil. Stir in cooked pasta; stir to coat evenly with sauce. Add black pepper to taste. Stir cornstarch mixture into the noodles and vegetables; cook about 30 seconds, or until sauce thickens slightly. Transfer to a serving dish or individual plates. Yields 5 servings. Recipe Source: St. Louis Post-Dispatch - 09-28-1998 By Charlotte Balcomb Lane, Knight-Ridder/Tribune News Service Formatted for MasterCook by Susan Wolfe - vwmv81a@prodigy.com Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 484
Calories From Fat: 94
Total Fat: 10.4g
Cholesterol: 58.9mg
Sodium: 1927mg
Potassium: 722.4mg
Carbohydrates: 57.4g
Fiber: 2.4g
Sugar: 7.8g
Protein: 37.7g