Dairy Farmers of Canada

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

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
Placeholder alt

WIN CANADIAN DAIRY FOR A YEAR

Sign up for our More Goodness rewards program for exclusive savings, recipes contests, offers and more. Register now to enter our Dairy Delicious year contest!

SIGN UP NOW

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.

Learn more about

Nutritional information

Per serving
Energy: 312 Calories
Protein: 33 g
Carbohydrate: 20 g
Fat: 11 g
Fibre: 4 g
Sodium: 730 mg

Top 5 Nutrients

(% DV*)
Calcium: 15 % / 166 mg
Niacin: 76 %
Riboflavin: 36 %
Vitamin A: 58 %
Vitamin B12: 45 %

You might also like