Doctor Jacq’s Pre-Game Chicken Chow Mein

Talk about a great 30 minute meal! My daughter and I were by ourselves for 2 weeks this summer (the boys were away at hockey camp), and she asked to if we could go out for Asian food. She loves Panda Express and even PF Chang’s but I cringe at the sodium, fat and sugar content of most of its food.  I asked her what her favorite Asian dish is, and she did not hesitate: Chow Mein! Well, I said, “why don’t we make our own?”

And the search for a great (and better for you) chow mein began. I love this recipe because it’s quick, simple, and even my non-adventurous 8 year old loved it! It’s also a PERFECT pre-game meal; loaded with veggies and whole grains, and I add chicken for some protein (by the way, it would also work great as a post-game meal!). This recipe is adapted from the with some modifications. A serving will have approximately 327 calories and 5 grams of fat, 8 grams of fiber and 750 mg of sodium; compared to Panda Express chow mein, with 490 calories and 22 grams of fat, 4 grams of fiber and over 1,000mg of sodium! And the best part, my daughter liked it better! Whoo hoo! So next time you have to feed the team, or your family, give it a try!

Ingredients for Chow Mein:chowmein2of5

8 ounces dry whole grain spaghetti

2 cups celery, chopped

2 cups onion, diced

2 cups carrots, chopped

2 cups cabbage, shredded

1½ cups chicken breast, diced

3 teaspoons grapeseed or coconut oil

sesame seeds for garnish, optional

1 bunch cilantro, chopped for garnish, optional

Ingredients for Sauce:

½ cup reduced-sodium soy sauce

4 tablespoons brown sugar (or coconut sugar)

4 tablespoons water

4 cloves garlic, minced

4 teaspoons ginger paste, * or finely minced fresh ginger


1. Cook the spaghetti for about 6-7 minutes just until soft. Do not over cook.

2. In the meantime, prep all vegetables and dice the chicken. Set aside.

3. In a small bowl, add all sauce ingredients and mix until well blended. Set aside.

4. Heat 3 teaspoons of oil in pan on medium-high heat.
 Add celery, onions and carrots and saute over medium-high heat for several minutes until vegetables become soft. Add cabbage and chicken. Saute another 5-6 minutes until soft and chicken is cooked through.  Turn down to medium heat, add noodles and soy sauce mixture.  Stir-fry for about 2 minutes or until noodles are heated through. Add chopped cilantro and/or sesame seeds for garnish.

5. Store any leftovers in the fridge for a few days.

* ginger paste is sold in most grocery stores and is found in the produce section.


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