Monday, February 8, 2010

Chicken and Vegetable Chow Fun Style

Xin Nian Kuai Le! Chinese for Happy New Year! The Chinese New Year is February 14th this year and it is the Year of the Tiger. The tiger is symbolic of luck, is considered to be vivid and lively and is incredibly brave. The most important Chinese festival celebrated, it's origin is centuries old. Homes are thoroughly cleaned in preparation of receiving good luck, old grudges are resolved and homes are decorated in red symbolizing happiness and wealth. Long noodles are eaten traditionally symbolizing longevity of life. Let the fireworks begin!

Although I have chosen not to use any traditional Chinese style noodles for the sake of reducing carbohydrates and have used Shirataki Tofu Noodles in its place and have chosen simple preparations, my intentions are the same. To wish everyone a good, healthy and long life. I hope you enjoy.

Chicken and Vegetable Chow Fun Style


2 Tbsp. dry sherry
1 tsp. corn starch
1 tsp. garlic, minced
2 tsp. reduced sodium soy sauce
1/2 tsp. five spice powder
1/2 tsp. white pepper
1 tsp. ground ginger
1 lb. boneless skinless chicken breast, cubes

Stir Fry:
1 tsp. canola oil
6 cups nappa cabbage, thinly sliced
2 cups zucchini, cut into strips
2 cups snow peas
2 cups low sodium chicken stock
2 Tbsp. reduced sodium soy sauce
2 Tbsp. oyster sauce
2 packages Shirataki Tofu Noodles, Fettuccine, rinsed in cool water and drained
1 Tbsp. corn starch (optional ~ see note)

Place all ingredients for marinade in a large bowl and add the cubes chicken. Stir well to coat each piece of chicken, cover and refrigerate for about 10 to 15 minutes.

Preheat a large saute pan on medium high heat and add the canola oil. Pour in the marinated chicken and the liquid. Stir fry until done, remove and set aside.

Add the nappa cabbage and zucchini strips into the same saute pan and stir fry until crispy tender. Add the chicken stock, soy sauce and oyster sauce and allow to simmer for about 2 minutes. Add the shirataki noodles, reserved chicken and snow pea pods and stir fry for another 2 to 3 minutes.

Note ~ This recipe makes a thin sauce but as an option you can blend an additional 1 tablespoon of corn starch with 1 tablespoon of water. Make a well in the center of the stir fry and while simmering slowly add the mixture. Stir well throughout and bring to boil to thicken sauce. This will add an additional 5.25 grams of carbohydrate per serving and is not included in the nutrition facts below.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 224.9
Total Fat 3.1 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.7 g
Cholesterol 76.5 mg
Sodium 813.1 mg
Potassium 486.3 mg
Total Carbohydrate 15.7 g
Dietary Fiber 4.4 g
Sugars 3.1 g
Protein 32.6 g

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