Saturday, February 1, 2014

Chicken & Vegetable Lo Mein

This recipe was delicious and my son loved it! I often find that asian-style sauces are too salty or that the soy sauce flavor is a bit too strong.  Using vegetable stock really cut down on the salty/soy sauce flavor, and it could not have tasted better. The original recipe that I followed was for vegetable lo mein, but I added chicken to mine in order to have some protein in our meal. It was very good, and I think that shrimp would be really good in this as well. I could not find lo mein noodles in our grocery store, so I got rice noodles and they were great! Rice noodles soak up whatever sauce they are in, and since this sauce was so good, it made for a very tasty dinner. 

Chicken & Vegetable Lo Mein

Serves 4


1 pound organic free range chicken thighs, cut into 1-inch cubes
1 small package mushrooms, about 2 cups (I used sliced white button mushrooms)
1 pound lo mein or rice noodles (I used rice noodles)
1/2 cup organic vegetable stock
2 cups broccoli florets
1 cup organic bell peppers, cut into thin slices
1/2 medium onion, cut into thin slices
3 garlic cloves, minced
1/4 cup organic tamari or soy sauce


1. Cook noodles according to directions on package. If not using right away, run under cold water to stop from cooking.

2. Heat large fry pan or wok over medium-high heat. Add garlic, onions, mushrooms, and peppers. Cook, stirring constantly until softened, about 5 minutes. Add chicken and cook, stirring constantly, for about 4-5 minutes. Add broccoli and broth. Cover and simmer for about 5 minutes. 

3. Remove cover and add noodles and tamari. Toss to evenly combine. Cook for about 4 minutes to reduce sauce and heat noodles.

(Recipe adapted from

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Mushrooms  are an excellent source of minerals selenium and potassium as well vitamins riboflavin, and niacin, and are the only item you will find in the produce section that supplies some vitamin D! Bell peppers are one of the best food sources of vitamins A and C. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium. Onions are rich in quercetin (a type of antioxidant) and vitamin C. 

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