Monday, March 9, 2015

5:2 Chicken & Mushroom Chow Mein (191 calories)

So far my only successful 200 calorie meals have been soups, so I was thrilled when this Chicken & Mushroom Chow Mein turned out so well! Using noodles felt a little risky since they take up half the calories on their own. I wasn't sure if 1 oz. of noodles per person would be enough (2 oz. is a typical serving), but with the cabbage and veggies mixed in there was more than enough. Next time I might even knock the noodles down 1/2 oz. and add in a little more broccoli and chicken. Yum!

5:2 Chicken & Mushroom Chow Mein (196 calories)

(For those of you counting calories, I've added the amount for each ingredient so you can easily make tweaks without having to re-calculate everything.)

4 oz. dry Chow Mein noodles (400)
2 Tbsp. soy sauce (20)
1 Tbsp. rice vinegar (15)
1 Tbsp. oyster sauce (25)

1 tsp. oil (40)
1/2 cup broccoli (13)
1/2 cup carrot, sliced (26)

8 oz. fresh, sliced mushrooms (50)
2 cups savoy cabbage, shredded (40)
4 oz. cooked, chopped or shredded chicken (136)

1) Cook the Chow Mein noodles according to the package. (I'd recommend tasting a piece to see if they are done or need a little longer. The package may only give directions for noodles that will be stir-fried afterward.) Drain the noodles and cut into shorter pieces, if desired.

2) Meanwhile, in a small bowl or cup, mix the soy sauce, rice vinegar, and oyster sauce and set aside.

3) In a large pan, heat the oil over medium heat. Add the broccoli and carrot and cook for 3 minutes, stirring occasionally.

4) Add the mushrooms and cabbage and cook for 5 minutes. Remove from heat and toss with the noodles and chicken, then toss well with the sauce. Serves 4.

Calories - 191 for 1/4

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