SPEEDY CHICKEN LO MEIN
Serves 4 (total yield of about 8 cups)
8 ounces whole-grain
linguine or linguine 3 tablespoons balsamic
vinegar
1 tablespoon low-sodium
soysauce
1/2 teaspoon honey 1 tablespoon canola or
vegetable oil
1 pound boneless, skinless chicken breasts, cut into¾-inchcubes
Salt and pepper, to taste 1 cup sliced button
mushrooms
2 cloves garlic, minced 2 teaspoons grated fresh
ginger
Pinch crushed red pepper
flakes 2 cups frozen pepper stirfry blend 2 cups broccoli slaw 1/2 cup reduced-sodium chicken broth
Cook pasta according to package directions; drain and set aside.
In a small bowl, stir together balsamic vinegar, soy sauce and honey; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken. Season with salt and pepper. Cook, stirring frequently, until chicken is lightly browned and fully cooked. Remove chicken to a plate and set aside.
Return skillet to heat. Add mushrooms. Cook, stirring, 4 minutes. Add garlic, ginger and hot pepper flakes and cook, stirring until any moisture the mushrooms released has evaporated.
Add pepper blend and broccoli slaw. Cook, stirring frequently, 3 to 4 minutes. Return chicken to skillet. Pour broth and vinegar mixture over all and stir to blend well. Cook, uncovered, stirring occasionally, until liquids boil. Cook 2 to 3 minutes or until liquids are reduced by about half and chicken is hot.
Stir in linguine and toss to combine.
Per serving: 432 calories (13 percent from fat), 6 g total fat (1 g saturated), 66 mg cholesterol, 57 g carbohydrates, 41 g protein, 321 mg sodium, 9 g dietary fiber.
Recipe developed exclusively for The Star by professional home economists Kathy Moore and Roxanne Wyss.