By taking control of the amount of sodium and oil, a home made Chinese dinner will give you the enjoyment of take-out with a healthier twist. Try a small amount of peanut oil in a nonstick skillet when stir frying this chicken and shiitake mushroom lo mein. - (AP Photo/Larry Crowe)
Jim Romanoff, For The Associated Press
Chicken and shitake mushroom lo mein
Start to finish: 45 minutes
Servings: 8
For the sauce:
1?2 cup reduced-sodium chicken broth
2 teaspoons cornstarch
2 teaspoons dark soy sauce
1 teaspoon light brown sugar
1 teaspoon oyster sauce
For the stir-fry:
16 ounces whole-wheat spaghetti
1 egg white
2 teaspoons cornstarch
1 teaspoon dark soy sauce
4 teaspoons peanut oil, divided
1 pound boneless, skinless chicken breasts, cut crosswise into 1?4-inch slices
1 medium yellow onion, halved and cut into thin slices
8 ounces shiitake mushrooms, stems removed, sliced (about 2 cups)
2 medium carrots, peeled and cut into matchsticks (about 1 cup)
1 red bell pepper, cored and thinly sliced
6 scallions, cut into 3-inch pieces then sliced lengthwise
4 cloves garlic, minced
2 teaspoons grated fresh ginger
To make the sauce, in a small bowl whisk together the broth, cornstarch, dark soy sauce, brown sugar and oyster sauce. Set aside.
To prepare the stir-fry, bring a large pot of salted water to a boil. Add the spaghetti and cook according to package directions. Drain and set aside.
Meanwhile, in a medium bowl, whisk together the egg white, cornstarch, dark soy sauce and 1 teaspoon of the oil. Add the chicken and mix thoroughly.
In a large nonstick skillet or wok, heat 1 teaspoon of the oil over medium-high. Swirl the oil to coat the bottom of the pan. Add the onion and stir-fry, until softened, about 3 minutes.
Add the mushrooms, carrots, bell pepper and scallions. Stir-fry until the vegetables are softened, about 5 minutes. Transfer to a serving platter and set aside.
Return the skillet to medium-high and add another teaspoon of the oil. Swirl the oil to coat the bottom of the pan. Add the chicken in an even layer and cook for 3 minutes. Turn the chicken and cook, until no longer pink in the center, about the 3 minutes more.
Push the chicken to the sides of the pan and add the last teaspoon of oil to the center. Add the garlic and ginger and stir-fry until fragrant, about 30 seconds. Stir the reserved sauce to recombine and add to the center of the pan; cook until the sauce begins to bubble and thicken, about 2 minutes.
Add the cooked spaghetti to the pan, along with the reserved vegetables. Toss to coat with sauce and continue cooking, until the lo mein is heat through, about 4 minutes more. Transfer to the serving platter.
Nutrition information per serving (values are rounded to the nearest whole number): 329 calories; 36 calories from fat; 4 g fat (1 g saturated; 0 g trans fats); 33 mg cholesterol; 54 g carbohydrate; 23 g protein; 7 g fiber; 185 mg sodium.