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The Recipe Instructions |
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Ingredients
6 oz uncooked fresh Chinese egg noodles
Nonstick cooking spray, as needed
1/2 cup fat-free reduced-sodium chicken bro
2 tbsp reduced-sodium soy sauce
1 1/2 tsp cornstarch
1/2 tsp dark sesame oil
1/2 tsp freshly-ground black pepper
1/8 tsp Chinese 5-spice powder
6 oz boneless skinless chicken breasts, coarsely chopped
2 green onions, sliced
2 cup thinly-sliced bok choy
1 1/2 cup mixed frozen vegetables, thawed, drained
1 can sliced water chestnuts - (8 oz), drained and rinsed
1 cup fresh bean sprouts
Directions
Preheat oven to 400 degrees.
Cook noodles according to package directions, omitting salt. Drain and
rinse well under cold water until pasta is cool; drain well.
Lightly spray 9-inch cake pan with nonstick cooking spray. Spread noodles
in pan, pressing firmly. Lightly spray top of noodles with nonstick
cooking spray. Bake 10 minutes.
Invert noodles onto baking sheet or large plate. Carefully slide noodle
cake back into cake pan. Bake 10 to 15 minutes or until top is crisp and
lightly browned. Transfer to serving platter.
Whisk together next 6 ingredients in small bowl until cornstarch is
dissolved; set aside.
Spray large nonstick skillet with nonstick cooking spray. Add chicken and
green onions. Cook, stirring frequently, until chicken is no longer pink,
about 5 minutes. Stir in bok choy, mixed vegetables and water chestnuts.
Cook 3 minutes or until vegetables are crisp-tender.
Push vegetables to one side of skillet; stir in sauce. Cook and stir until
thickened, about 2 minutes. Stir in bean sprouts. Spoon over noodle
cake.
This recipe yields 4 servings.
Exchanges Per Serving: 2 Starch, 1 Meat, 3 Vegetable.
Nutrition Facts: Calories 284; Calories from fat 6%; Total Fat 2g;
Saturated Fat 1g; Protein 16g; Carbohydrates 52g; Cholesterol 22mg;
Sodium 322mg; Dietary Fiber 3g.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 63 Calories; 1g Fat (16.5% calories
from fat); 10g Protein; 2g Carbohydrate; trace Dietary Fiber; 25mg
Cholesterol; 329mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat;
1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Chicken Chow Mein Recipe brought to you by Diet Recipes To-Go
Weight loss systemsThe Glycaemic Index Diet The gi index nutrition system is linked to the gi index, a list of food types and an indicator of the speed that the carbs of the food gets transformed to glucose in your body. The theory is that slow acting types of food (ie those with a low Gi score), keep you feeling full longer and mean that you can cut down on food without starving yourself. It is also especially beneficial for sufferers from diabetes, as the low GI foods are beneficial in minimizing increases in blood sugar levels. The South Beach Diet The South Beach diet is a diet plan invented by Miami-based cardiologist arthur agatston which emphasizes that dieters should be eating "good carbohydrates" instead of "bad carbs" and "good fats" instead of "bad fats" Agatston developed his dietary regime as an aid to patients with heart conditions, as a consequence of his detailed analysis of scientific studies on other diets. "good" foods include, lean beef, chicken breast, oysters, mozzarella cheese, peanuts, nonfat yoghurt and some vegatables, such as split peas, lettuce and spinach. The Atkins’ Diet First invented by doctor atkins in the 1960s, the atkins diet achieved most of its fame during the last decade. Although not accepted by all scientists, it supposedly allows fat reduction but still allows you to eat foods that are normally considered bad for diets, such as meat and hard cheeses. On the atkins diet you are supposed to eat fat and protein, avoiding carbohydrates almost completely. It is referred to as a low carbohydrate, high protein, diet. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. With this diet the foods you are encouraged to eat continues to be nutrient-rich unprocessed foods like meat, fish and, as a result, poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. |