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Skinny Chicken Chow Mein: A Flavorful & Healthy Take on a Classic

There’s something magical about the sizzle of noodles hitting a hot wok, the intoxicating aroma of ginger and soy sauce filling the air. As a child, Chow Mein was a rare treat, a takeout indulgence that felt like a celebration. The colorful mix of vegetables and savory chicken, all coated in a glistening sauce, held an irresistible allure. Now, as a chef, I’ve learned to recreate that joy in a healthier, homemade version, perfect for weeknights without sacrificing any of the deliciousness.

Recipe Overview

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 2-3
Dietary Type: Lower Calorie

Ingredients

175g medium egg noodles
1 tablespoon sunflower oil
1 onion
2 garlic cloves
175g bean sprouts
175g mange-touts peas (snow peas)
225g chicken breasts
2 tablespoons dark soy sauce
10g grated gingerroot
5g five-spice powder

Equipment Needed

Baking sheet
Large saucepan
Wok or large frying pan

Instructions

Preheat your oven to 190°C/375°F/Gas Mark 5. Prepare a baking sheet by placing a 30x40cm piece of foil on it. Brush the center of the foil with 1 teaspoon of the sunflower oil.
Place the chicken breasts side-by-side in the center of the oiled foil. Sprinkle with 30ml (approximately 2 tablespoons) of water.
Carefully close the foil around the chicken to form a loose but tightly sealed parcel. This creates a steaming environment that keeps the chicken moist.
Bake the chicken in the preheated oven for 30-35 minutes, or until it is cooked through. The internal temperature should reach 74°C (165°F). Let the chicken cool slightly before shredding it with two forks. Set the shredded chicken aside.
While the chicken is baking, prepare the vegetables. Thinly slice the onion, garlic, and ginger. Top and tail the mange-touts (snow peas).
Cook the egg noodles in a large pan of salted boiling water according to the packet instructions. This usually takes around 5-7 minutes, but check the packaging for precise cooking times.
Heat the remaining sunflower oil in a wok or large frying pan over high heat. Add the sliced onion and ginger and stir-fry until softened and fragrant, approximately 2-3 minutes.
Add the minced garlic, bean sprouts, mange-touts, and five-spice powder to the wok. Continue to stir-fry for about 1 minute, ensuring the vegetables remain crisp-tender.
Drain the cooked noodles thoroughly. Add them to the wok along with the shredded chicken and dark soy sauce.
Stir-fry everything together for a further 2 minutes, or until the mixture is piping hot and the noodles are evenly coated in the sauce. Serve immediately.

Expert Tips & Tricks

Chicken Perfection: Poaching the chicken instead of baking it is another great way to keep it moist. Simply simmer the chicken breasts in lightly salted water until cooked through.
Vegetable Variety: Feel free to swap out the mange-touts and bean sprouts for other vegetables like sliced bell peppers, shredded carrots, or broccoli florets. Just be sure to adjust the cooking time accordingly.
Flavor Boost: A dash of sesame oil at the end adds a lovely nutty aroma and flavor.
Make-Ahead Magic: You can prep the vegetables and cook the chicken ahead of time. Store them separately in the refrigerator and combine them with the noodles and sauce just before serving.
Soy Sauce Savvy: Taste and adjust the amount of soy sauce to your liking. Some soy sauces are saltier than others. You can also add a touch of honey or brown sugar for a hint of sweetness.
Spice it Up: For those who like a bit of heat, add a pinch of red pepper flakes or a drizzle of chili oil.

Serving & Storage Suggestions

Serve your Skinny Chicken Chow Mein immediately while it’s hot and the noodles are perfectly tender. Garnish with a sprinkle of sesame seeds or chopped scallions for an extra touch of flavor and visual appeal.

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, microwave until heated through, or stir-fry in a wok or pan with a little bit of water to prevent the noodles from drying out. While it’s best enjoyed fresh, you can freeze leftovers for up to 1 month. Thaw overnight in the refrigerator before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value*
Calories	443.5 kcal	–
Calories from Fat	173 g	39%
Total Fat	19.3 g	29%
Saturated Fat	4.3 g	21%
Cholesterol	97.4 mg	32%
Sodium	1088.9 mg	45%
Total Carbohydrate	35.8 g	11%
Dietary Fiber	3.7 g	14%
Sugars	6.8 g	27%
Protein	32.8 g	65%

*Note: Percent Daily Values are based on a 2,000 calorie diet.

Variations & Substitutions

Gluten-Free: Use gluten-free noodles, such as rice noodles or soba noodles, and tamari instead of soy sauce.
Vegetarian/Vegan: Omit the chicken and add tofu or tempeh. Use vegetable broth instead of water when baking the tofu/tempeh. Ensure your five-spice powder is vegan.
Protein Power: Add shrimp, beef, or pork instead of chicken. Adjust cooking times accordingly.
Seasonal Veggies: Incorporate seasonal vegetables like asparagus in spring, zucchini in summer, or butternut squash in fall.
Lower Sodium: Use low-sodium soy sauce or coconut aminos.
Spicy Kick: Add a tablespoon of sriracha or chili garlic sauce to the stir-fry for an extra layer of heat.

FAQs (Frequently Asked Questions)

Q: Can I use dried noodles instead of fresh?
A: Yes, you can. Just be sure to cook them according to the package directions. Dried noodles may require a longer cooking time.

Q: Can I make this dish ahead of time?
A: You can prep the ingredients ahead of time, but it’s best to cook the noodles and stir-fry just before serving to prevent them from becoming soggy.

Q: How can I prevent the noodles from sticking together?
A: Rinse the cooked noodles with cold water to remove excess starch. You can also toss them with a little bit of oil to prevent sticking.

Q: Is this dish suitable for freezing?
A: While you can freeze it, the texture of the noodles may change slightly upon thawing. For best results, enjoy it fresh.

Q: Can I use different types of vegetables?
A: Absolutely! Feel free to experiment with your favorite vegetables. Just be mindful of the cooking times.

Final Thoughts

This Skinny Chicken Chow Mein is a delightful and healthier way to enjoy a beloved classic. It’s packed with flavor, easy to customize, and perfect for a quick and satisfying weeknight meal. So, gather your ingredients, fire up your wok, and get ready to create a culinary masterpiece that will tantalize your taste buds and nourish your body. Don’t hesitate to experiment with different variations and substitutions to make it your own. I encourage you to share your experiences and feedback. Bon appétit!

Skinny Chicken Chow Mein Recipe