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
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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.

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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 %
Vitamin A: 58 %
Vitamin B12: 45 %
Riboflavin: 36 %

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