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Articles Recipes

Chicken “Zoodle” Lo Mein

By The American Heart Association

This restaurant favorite can be mastered at home—with even more flavor, less sodium, and a lot less calories with zucchini subbing for regular noodles.

Servings: 6 | Serving Size: 1 1/3 cups

Ingredients:

  • 4 medium zucchini
  • 1 1/2 pound skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
  • 2 teaspoons garlic powder (divided)
  • 2 teaspoons ground ginger
  • 1/4 teaspoon ground black pepper (divided)
  • 1/8 teaspoon salt (divided)
  • 3 teaspoons canola oil (divided)
  • 1 (14.4-ounce) bag frozen broccoli stir-fry vegetables, thawed
  • 2 tablespoon low-sodium soy sauce
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon cornstarch
  • 1/4 teaspoons red hot chile flakes (optional)
  • 1/2 cup chopped green onion
  • 2 cups fresh bean sprouts
  • 1 1/2 teaspoons sesame seeds

Directions:

  1. Place the shredder blade onto the spiralizer to cut zucchini into spaghetti-like threads. Spiralize each zucchini, and cut threads into 6- or 8-inch pieces so they are easier to eat. Add all the zucchini into a large bowl and reserve.
  2. Place the chicken breast lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl and continue slicing remaining chicken. Season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, and ⅛ teaspoon salt.
  3. Warm a large nonstick pan with 1 teaspoon oil over high heat. Add chicken; stirring frequently, saute until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
  4. Again warm 1 teaspoon oil in the large nonstick pan over high heat. Add thawed stir-fry vegetables, stirring constantly and cooking until vegetables are cooked and all the water has evaporated, around 6 to 8 minutes. Remove from heat and transfer to a bowl to reserve.
  5. Make the sauce: In a small bowl, add soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, ⅛ teaspoon salt, and (optional) chile flakes. Stir together with a fork until cornstarch is dissolved. Also, chop the scallions.
  6. Warm 1 teaspoon oil in the large nonstick pan over high heat. Add half the zucchini, using tongs to stir constantly, until zucchini is somewhat wilted, about 1 to 2 minutes. Stir in remaining zucchini along with the sauce, again using tongs to cook the zucchini and let it absorb the sauce. Cook until all the zucchini is tender, about 2 more minutes.
  7. Quickly stir in reserved chicken and vegetables. Cook another minute. Remove from heat and add bean sprouts, scallions, and sesame seeds. Serve.

Quick Tips:

  • Cooking Tip: A wok can also be used instead of a large nonstick pan. In fact, woks are an excellent piece of cooking equipment to own. Between its large round surface and its nonstick quality, it’s a great way to cook nutritious vegetables.
  • Keep it Healthy: Frozen stir-fry veggies—whether using in a stir-fry recipe or not—are a convenient way to get a variety of vegetables into a dish without the work of chopping.
  • Tip: Don’t have a spiralizer? Grate the zucchini on a box grater or buy about 12 cups of packaged spiralized zucchini in the grocery aisle.

Nutritional Information:

Calories Calories: 226 Per Serving

Protein Protein: 29g Per Serving

Fiber Fiber: 4g Per Serving

To learn more about the Chicken “Zoodle” Lo Mein recipe from the American Heart Association, click here.

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