Chicken & Veggie Chow Mein
Prep Time:10 mins, Cook Time: 15 mins, Total Time: 25 mins
March 5, 2014
Stir fries are a great way to easily bump up your 5-a-day quota and are a fun eat for kids, there’s something about noodles that they all seem to love. They’re still known as wiggly worms in our house.. My two have been eating stir fries like this since toddlerism, though back then I tactically sliced and diced the veggies to miniscule proportions so they wouldn’t, and couldn’t, pick them out. Luckily these days I don’t have to go this far and the overall flavour of a tasty sauce has enough appeal to get them greedily chowing down on a big bowl of veggies and noodles. Invariably there’re full tummies and one very happy Mummy.
APRIL 2015 Update: This is the exact same recipe that we followed at the first of my after-school National Lottery Funded ‘Healthy Dinners Club’ sessions (on 28 April). Year 6 children loved making it and genuinely made the entire stir fry themselves, and got to take enough home to feed their families too!.
I’m entering my Chow Mein to a few challenges:
Lean Chicken, Broccoli, Carrots, Courgettes, Spring Onions, Red Peppers, Mushrooms, Bean Sprouts
Toddlers, Big Kids, Grown Ups, Family Dinners, Mid-Week Wonders, Quick Dinners, Chinese New Year, Chinese Banquets, Making With Kids
Makes enough for a family of four
Vary your veggies as to what’s seasonal or you have in. You could also use kale, sweetcorn, aubergine, peas, mange tout, runner or french beans, red or white cabbage.
Why not make with beef or pork strips instead of chicken, or some prawns. Omit the chicken for vegetarians.
A wok or a very large frying pan
Chicken & Veggie Chow Mein
Ingredients Prep Time:10 mins, Cook Time: 15 mins, Total Time: 25 mins
For a Family of Four:
150g medium egg noodles
2 dessertspoons toasted sesame oil
3 dessertspoon lower salt soy sauce (I use Kikkoman Less Salt)
1 dessertspoon sweet chilli sauce
1 heaped teaspoon Chinese 5 Spice
300g skinned chicken breast (about 2), preferably free range
1 tablespoon cornflour
2 tablespoons sunflower or rapeseed oil
1 large thumb sized piece of fresh ginger, peeled and grated
2 carrots, peeled or scrubbed and cut into fine strips
½ head of broccoli, cut into small florets
1 red or orange pepper, cut into fine strips
½ courgette cut into strips or 100g mushrooms, quartered, or both
a little water
4 spring onions, sliced into 1cm pieces
125g bean sprouts
1. Cook the noodles to packet instructions until almost tender, drain and toss in 1 dessertspoon of sesame oil.
2. Meanwhile combine in a bowl 1 dessertspoon of soy sauce, 1 dessertspoon of sweet chilli sauce and 1 heaped teaspoon of Chinese 5 spice.
3. Slice the chicken into fine strips (about 1cm by 4cm) and then toss in the bowl with the sauces and spice until evenly coated. Spoon in the cornflour and toss again.
4. Grate the ginger. Prepare all the vegetables as per the ingredients list.
5. Heat 1 tablespoon of sunflower or rapeseed oil in a wok or a very large frying pan until hot. Add the chicken strips and cook for 3 to 4 minutes, moving around the pan, until cooked through. Remove the chicken from the pan and set aside in a bowl.
6. Heat another tablespoon of the oil in the same pan and add the ginger and all vegetables except the spring onions and bean sprouts, plus a splash of water. Cook for 5 minutes, moving regularly around the pan, add another splash of water if the pan looks dry. Add the spring onions, and cook for 1 more minute.
7. Stir in the set aside chicken strips, bean sprouts and noodles and heat through.
8. Stir in the remaining 1 dessertspoon of toasted sesame oil and 2 dessertspoons of soy sauce and serve immediately.