3 ratings

Vegetable Chow Mein

January 23, 2013

Farina Wong Kingsley

A hearty vegetable dish that won't leave you feeling meat deprived

ezumelmages/istock

Vegetable Chow Mein

I love this classic stir-fry noodle dish... toss in any variety of fresh vegetables and slices of leftover roast chicken or steak for a hearty one-dish meal.

Click here to see The Ultimate Chinese New Year Dinner.

Servings

449

Calories Per Serving

Ingredients

For the sauce

2 Tablespoons oyster sauce
2 Tablespoons dark soy sauce
1 Tablespoon light soy sauce
2 Tablespoons rice vinegar
1 Teaspoon sugar
1 Tablespoon toasted sesame oil
3 Tablespoons water

For the chow mein

1 Tablespoon salt
1/2 Pound fresh standard-sized egg noodles or 3 ounces dried egg noodles
5 Tablespoons canola oil
1/2 Cup thinly sliced yellow onion
1 Cup thinly sliced red bell pepper
1 zucchini, cut into thin strips
1 Cup thinly sliced fresh shiitake mushrooms
1 Tablespoon grated ginger
2 cloves garlic, minced

Directions

For the sauce

In a small bowl, combine the sauce ingredients and set aside.

For the chow mein

Bring a large pot of water to a boil and add the salt. Boil the noodles for 2 minutes, drain, and rinse well with cold water. Place the noodles in a bowl and toss with 1 tablespoon of the oil.

Heat a large, nonstick pan until very hot. Add 2 tablespoons of the oil and sauté the onion and red bell pepper until just tender, 2 minutes. Add the zucchini and mushrooms and continue to stir-fry until golden brown, 5 minutes. Transfer the vegetables to a bowl.

Reheat the same pan until very hot. Add the remaining oil and sauté the ginger and garlic for several seconds. Add the noodles and stir-fry until the noodles are heated through, 5 minutes. Return the vegetables to the pan with the noodles, add the sauce, and continue to toss the noodles until they are well combined and heated through. Transfer to a warmed platter and serve immediately.

Nutritional Facts

Servings4

Calories Per Serving449

Total Fat24g37%

Sugar5gN/A

Saturated3g13%

Cholesterol48mg16%

Protein11g21%

Carbs49g16%

Vitamin A51µg6%

Vitamin B120.2µg3.4%

Vitamin B60.4mg18.7%

Vitamin C40mg66%

Vitamin D0.2µg0.1%

Vitamin E4mg19%

Vitamin K17µg21%

Calcium43mg4%

Fiber4g15%

Folate (food)48µgN/A

Folate equivalent (total)241µg60%

Folic acid114µgN/A

Iron3mg16%

Magnesium59mg15%

Monounsaturated13gN/A

Niacin (B3)6mg31%

Phosphorus208mg30%

Polyunsaturated7gN/A

Potassium450mg13%

Riboflavin (B2)0.4mg22.5%

Sodium833mg35%

Sugars, added1gN/A

Thiamin (B1)0.7mg46.3%

Trans0.1gN/A

Zinc2mg11%