Low-sodium lo main takes min­utes to make at home

The Republican Herald - - FOOD - by Jill wend­holt silva

Quick, how fast can you make lo mein? Some recipes say 15 min­utes. Oth­ers stretch it out to 20. But The Kansas City Star’s Speedy Chicken Lo Mein is faster than it would take you to order it at a Chi­nese res­tau­rant.

Speed things up by us­ing frozen stir-fry blend and broc­coli slaw avail­able in the pro­duce aisle.

Bonus points: The recipe is also health­ier than most fast-food ver­sions be­cause we opt for low-sodium prod­ucts.

The av­er­age 1 cup serv­ing of lo mein has about 500 mil­ligrams of sodium, ac­cord­ing to fat­se­cret.com, a calo­rie counter app. Our ver­sion: 2 cups with 321 mil­ligrams of sodium.

SPEEDY CHICKEN LO MEIN

Makes 4 serv­ings (to­tal yield of about 8 cups) 8 ounces whole-grain lin­guine or lin­guine 3 ta­ble­spoons bal­samic vine­gar 1 ta­ble­spoon low-sodium soy sauce 1/2 tea­spoon honey 1 ta­ble­spoon canola or veg­etable oil 1 pound bone­less, skin­less chicken breasts, cut into ¾-inch cubes

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 stir-fry 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 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.

Kansas CiTy sTar

Speedy Chicken Lo Mein comes to­gether in min­utes, and is health­ier than Chi­nese res­tau­rant ver­sions.

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