Chicken with Noodles in a Wok

Chicken with Noodles in a Wok

 

This is a classic wok dinner, but on the heart healthy side.  It cooks in no time at all and the flavor is satisfying to all palettes.  It cooks in about 12 minutes if everything is prepared ahead of time.

Once you start cooking with a wok you will find out why it is a very popular way of cooking.  Not only is it low in calories but because of the fast cooking the flavors are at their peak.

I like to use organic chicken breast because I think they are more flavorful and the texture is better.

This meal has 330 calories, 8 grams of total fat, 1 gram of saturated fat, and 0 grams of trans fat.  1 ¾ cup is the serving size. This recipe makes 4 servings.


Ingredients:    

    • 3 boneless chicken breast (5 ounces each)
    • 2 tablespoons of cornstarch
    • 3 teaspoon canola oil
    • 2 cloves garlic
    • 10 ounces broccoli slaw
    • 1 bunch scallions
    • 1/3 teaspoon red pepper flakes
    • 4 ounces cooked whole wheat thin spaghetti
    • 2 tablespoons reduced-sodium soy sauce
    • 2 teaspoons sugar
    • 1 tablespoon sherry vinegar
    • 2 Tablespoons parsley
    • 6 mushrooms

Prep Work:

      1. Chicken:  Remove skin from chicken and then cut into thin diagonal slices.
      2. Finely mince the garlic.
      3. Thinly slice the scallions.
      4. Break the spaghetti up into thirds.  Cook according to directions on the package.
      5. Chop parsley.
      6. Remove stems from mushrooms and then thinly slice.
      7. Combine chicken and cornstarch in a large plastic bag and mix until chicken is thoroughly coated. Remove chicken to a plate and shake off any extra cornstarch.

Cooking Procedure:

Heat wok on high heat until a drop of water sizzles.

Coat and swirl half of the oil in wok.

Add chicken and cook for 3 minutes.

Add garlic and cook another 30 seconds.

Remove chicken to platter.

Remove wok from the heat and wipe clean with a paper towel.

Return wok to a high heat and swirl with the rest of the oil until hot.

Add broccoli slaw and cook about 5 minutes until it is tender and crisp. Add shallots and red pepper flakes and cook about another minute.

Return chicken and cooked spaghetti to wok until thoroughly heated.

Add soy sauce, vinegar, and sugar.

Mix well and continue stir frying for about a minute.

Place on large platter.

Optional:

Place a bowl of pine nuts on the table to be sprinkled over the meal if desired.

Thinly sliced bell pepper (any color) can be added in with the broccoli slaw.

Left over roasted chicken can be used as a substitute for the fresh chicken breast, just add it in after the broccoli slaw has been cooked.