Chow mein is traditionally served over fried noodles, but our version uses whole-wheat spaghetti instead, saving on fat and calories as well as adding some extra fiber. If you prefer, substitute wide, flat noodles for the spaghetti.
8 ounces whole-wheat spaghetti
1 cup chicken broth, homemade or reduced-sodium canned
3 tablespoons reduced-sodium soy sauce
1 tablespoon sherry or apple juice
2 teaspoons dark sesame oil
1 1/2 teaspoons cornstarch
2 teaspoons vegetable oil, such as olive or canola oil
1 large red bell pepper, slivered
6 cups packaged coleslaw mixture
3/4 pound skinless, boneless chicken breasts, cut across the grain into 1/2-inch-wide strips
4 scallions, cut into 2-inch lengths
1. In a large pot of boiling water, cook the pasta according to package directions. Drain.
2. Meanwhile, in a small bowl, whisk the broth, soy sauce, sherry, and sesame oil into the cornstarch.
3. In a large nonstick skillet or wok, heat the oil over medium-high heat. Add the bell pepper and coleslaw mixture, and cook, stirring frequently, until the pepper is crisp-tender, about 3 minutes.
4. Add the chicken and stir-fry until the chicken is cooked through, about 4 minutes.
5. Add the drained pasta and scallions, stirring to coat. Stir the broth mixture to recombine and add it to the pan. Cook, stirring, until the pasta is coated and heated through, about 2 minutes. Makes 4 servings
Good source of: beta carotene, niacin, selenium, vitamin B6, vitamin C
Packaged coleslaw mixture, a combination of shredded green cabbage and carrots, is available in bags in the produce section of most supermarkets.
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.