Faster-than-Take-Out Chicken and Veggie Chow Mein

Name: Faster-than-Take-Out Chicken and Veggie Chow Mein
Yield: 4 servings
Ingredients: 4 eggs; 1 1/4 cups (310 mL) Milk; 3 tbsp (45 mL) cornstarch; 2 tbsp (30 mL) soy sauce; 1/2 tsp (2 mL) hot pepper sauce; 1 tbsp (15 mL) butter; 12 1/2 oz (375 mL) boneless skinless chicken cut into strips; 4 cups (1 L) frozen Asian mixed vegetables thawed; 1 tbsp (15 mL) white vinegar or rice vinegar; 1 cup (250 mL) bean sprouts

Our dietitians' favourite

This recipe is taken from the 2008 Milk Calendar. Truly a delicious and good-for-you meal that's a cinch to prepare. Serve over noodles or whole grain rice for a meal that everyone will enjoy.

Prep: 10 min
Cooking: 10 min

Yields 4 servings

faster than take out chicken and veggie chow mein

Ingredients

4 eggs
1 1/4 cups (310 mL) Milk
3 tbsp (45 mL) cornstarch
2 tbsp (30 mL) soy sauce
1/2 tsp (2 mL) hot pepper sauce
1 tbsp (15 mL) butter
12 1/2 oz (375 mL) boneless skinless chicken cut into strips
4 cups (1 L) frozen Asian mixed vegetables thawed
1 tbsp (15 mL) white vinegar or rice vinegar
1 cup (250 mL) bean sprouts

READY FOR REWARDS?

Preparation

In a bowl, whisk eggs with 2 tbsp (30 mL) of the milk; set aside. Whisk cornstarch, soy sauce and hot pepper sauce into remaining milk; set aside.

In a large skillet, melt half of the butter over medium-high heat; cook egg mixture for about 1 min or just until eggs are no longer shiny. Stir to break up egg and transfer to a plate.

Add remaining butter to pan; add chicken and stir-fry for 2 min or until chicken starts to brown. Add vegetables and stir-fry for about 2 min or until hot. Stir milk mixture and pour into pan; cook, stirring, for about 3 min or until sauce is thickened and chicken is no longer pink inside. Stir in vinegar and bean sprouts; stir-fry until sprouts are wilted. Season to taste with more soy sauce and hot pepper sauce, if desired. Gently stir in eggs.

Tips

Cooking Tip: Use naturally-brewed soy sauce for the best flavour and colour.

Replace chicken with thin strips of boneless grilling beef or pork loin.

For the Adventurous: Replace chicken with large shrimp, peeled and deveined; stir-fry for only 30 sec before adding vegetables. Add 2 tbsp (30 mL) hoisin sauce with soy sauce and 2 cups (500 mL) shredded bok choy or napa cabbage with bean sprouts.