Chow Mein
Good nutritional profile
Chinese stir-fried egg noodles with chicken and vegetables.
Chow mein is a Chinese dish of boiled wheat and egg noodles stir-fried with sliced chicken, cabbage, carrot, onion and bean sprouts in a sauce of soy sauce, oyster sauce and a little sugar. A 400 g serving of this home-style version has about 485 kcal, 29 g of protein and 5 g of fiber, with about 960 mg of sodium. Using more cabbage and bean sprouts and fewer noodles lowers the calories per plate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7.3g | 13.0% |
| Fat | 3.7g | 5.3% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 8.45g | Estimate |
| Fiber | 1.3g | 5.2% |
| Water | 73g | 2.9% |
| Calories | 121 | 5.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.68 | g | 3.4% |
| Monounsaturated | 0.89 | g | 3.6% |
| Polyunsaturated | 1.72 | g | 13.2% |
| Omega-3 | 0.516 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 1.204 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.22 | mg |
| Vitamin E | 0.39 | mg |
| Selenium | 16.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 39.8 | mcg | 4.4% |
| vitamin B1 | 0.051 | mg | 4.3% |
| vitamin B2 | 0.065 | mg | 5.0% |
| vitamin B3 | 1.99 | mg | 12.4% |
| vitamin B6 | 0.173 | mg | 10.2% |
| vitamin B9 | 14.9 | mcg | 3.7% |
| vitamin B12 | 0.078 | mcg | 3.3% |
| vitamin C | 4.22 | mg | 4.7% |
| vitamin D | 0.041 (2 IU) | mcg | 0.3% |
| vitamin E | 0.394 | mg | 2.6% |
| vitamin K | 20.4 | mcg | 17.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 19.8 | mg | 2.0% |
| iron | 0.619 | mg | 3.4% |
| magnesium | 21.4 | mg | 5.3% |
| phosphorus | 94.4 | mg | 13.5% |
| potassium | 180 | mg | 6.9% |
| sodium | 239 | mg | 10.4% |
| zinc | 0.542 | mg | 4.9% |
| copper | 0.082 | mg | 9.1% |
| manganese | 0.228 | mg | 9.9% |
| selenium | 16.5 | mcg | 30.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 234 | mg | 33.4% | 160% |
| Isoleucine | 331 | mg | 23.6% | 121% |
| Leucine | 573 | mg | 21.0% | 103% |
| Lysine | 514 | mg | 24.5% | 117% |
| Methionine | 263 | mg | 25.0% | 125% |
| Phenylalanine | 534 | mg | 30.5% | 143% |
| Threonine | 288 | mg | 27.4% | 126% |
| Tryptophan | 84 | mg | 30.0% | 139% |
| Valine limiting | 359 | mg | 19.7% | 98% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Dried Chinese egg noodles 250 g
- Chicken breast, thinly sliced 300 g
- Cornstarch 2 tsp
- Shaoxing wine 2 tsp
- Soy sauce 3 tbsp
- Oyster sauce 2 tbsp
- Sugar 2 tsp
- Vegetable oil 3 tbsp
- Cabbage, shredded 200 g
- Carrot, julienned 1 small (80 g)
- Onion, sliced 1 medium (100 g)
- Garlic, minced 3 cloves
- Bean sprouts 150 g
- Green onions, cut into 4 cm pieces 4 (40 g)
Instructions
- 1
Toss the chicken with 2 tsp of the soy sauce, the cornstarch and the Shaoxing wine.
- 2
Cook the noodles in boiling water for 3-4 minutes, until just tender, then drain, rinse with cold water and toss with 1 tsp of the oil.
- 3
Mix the remaining soy sauce with the oyster sauce and sugar.
- 4
Heat 1 tbsp of the oil in a wok over high heat and stir-fry the chicken for 4 minutes, until cooked through, then set it aside.
- 5
Heat the remaining oil and stir-fry the onion, garlic and carrot for 2 minutes, then add the cabbage and stir-fry for 2 minutes.
- 6
Add the noodles and the sauce and toss for 2 minutes, until the noodles are coated and lightly crisp at the edges.
- 7
Return the chicken, add the bean sprouts and green onions, toss for 1 minute and serve.