Recipes · Chinese · Stir-Fry
Chow Mein
One serving has 678 kcal and 28 g protein, and at least a fifth of a woman's daily need of vitamin K (77%), selenium (67%), niacin (61%), pyridoxine (57%), vitamin C (54%) and phosphorus (44%). Ready in 33 minutes.
- Preparation: 15 min
- Cooking: 18 min
- Makes: 1 serving (321 g)
- Difficulty: Easy
- Diets: Flexitarian, Non-Vegetarian
- Contains: gluten, poultry, sesame, shellfish, soy
Ingredients
- 80 g Noodles, chow mein
- 40 g Cabbage, raw
- 20 g Carrots, raw
- 20 g Peppers, bell, green, raw
- 20 g Green beans, raw
- 10 g Onions, green, raw
- 12 g Soy sauce
- 6 g Oyster sauce
- 2 g Garlic, raw
- 2 g Ginger root, raw
- 6 g Oil, sunflower, linoleic, (approx. 65%)
- 2 g Sesame oil
- 1 g Salt, table
- 0.4 g Spices, pepper, black
- 100 g Chicken, ground, raw
Method
- Boil Noodles: - Cook 400 g of chow mein noodles according to package instructions. Drain and set aside.
- Mix Sauce: - In a small bowl, combine 60 g (1/4 cup) of soy sauce, 30 g (2 tablespoons) of oyster sauce, and 10 g (2 teaspoons) of sesame oil. Set aside.
- Cook Chicken or Shrimp: - Heat 30 g (2 tablespoons) of vegetable oil in a large wok or skillet over high heat. Add 500 g of sliced chicken breast or shrimp and cook until no longer pink, about 5-7 minutes. Remove from wok and set aside. Cook Vegetables: - Add 10 g (2 cloves) of minced garlic, 10 g of minced ginger, 200 g of shredded cabbage, 100 g of julienned carrot, and 100 g of sliced bell pepper to the wok. Stir-fry for 3-4 minutes until vegetables are tender. Combine: - Add the cooked noodles, chicken or shrimp, and bean sprouts to the wok. Pour the sauce over and toss everything together until well combined. Cook for an additional 2-3 minutes until heated through. Garnish: - Garnish with 50 g of sliced green onions and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 678 kcal | 32% |
| Carbohydrates | 51.3 g | |
| Water | 194 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 28.4 g | 59% |
| Tryptophan | 0.15 g | |
| Threonine | 0.74 g | |
| Isoleucine | 0.81 g | |
| Leucine | 1.4 g | |
| Lysine | 1.5 g | |
| Methionine | 0.45 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.61 g | |
| Valine | 0.85 g | |
| Histidine | 0.54 g | |
| Fat | 41.8 g | |
| Monounsaturated | 11.7 g | |
| Polyunsaturated | 19.9 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 18.1 g | |
| Saturated | 7.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 86 mg | |
| Calcium | 73.3 mg | 7% |
| Copper | 0.24 mg | 27% |
| Iron | 3.1 mg | 17% |
| Magnesium | 65 mg | 21% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 305 mg | 44% |
| Potassium | 905 mg | 19% |
| Selenium | 36.8 µg | 67% |
| Sodium | 1,598 mg | |
| Zinc | 2.4 mg | 29% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 8.6 mg | 61% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 56 µg | 14% |
| Cobalamin (vitamin B12) | 0.58 µg | 24% |
| Choline | 78.5 mg | 18% |
| Vitamin A | 181 µg | 26% |
| Vitamin C | 40.4 mg | 54% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.7 mg | 38% |
| Vitamin K | 69.5 µg | 77% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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