Heart-Healthy Classic Chow Mein
Transform your dinner routine with this wholesome and flavorful Heart-Healthy Classic Chow Mein, a lighter take on the beloved Chinese-inspired dish. Crafted with tender whole wheat chow mein noodles, vibrant fresh vegetables like broccoli, bell peppers, and snow peas, and protein-packed cubes of golden tofu, this stir-fry is packed with essential nutrients and rich, satisfying flavors. The reduced-sodium soy sauce and low-sodium vegetable broth blend seamlessly with aromatic garlic, ginger, and a touch of sesame oil to create a savory yet heart-conscious sauce. Ready in just 35 minutes, this easy and nutritious dish is perfect for busy weeknights, offering a guilt-free way to enjoy the comfort of chow mein. Garnished with green onions and sesame seeds, this healthy spin on a classic is sure to become a family favorite!
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Ingredients
- 8 oz Whole wheat chow mein noodles
- 2 tbsp Extra-virgin olive oil
- 3 cloves Garlic, minced
- 1 tbsp Ginger, minced
- 1 large Carrot, julienned
- 1 large Bell pepper, thinly sliced
- 1 cup Broccoli florets
- 1 cup Snow peas, trimmed
- 0.25 cup Reduced-sodium soy sauce
- 0.25 cup Low-sodium vegetable broth
- 1 tsp Sesame oil
- 14 oz Tofu, firm, cut into cubes
- 2 Green onions, chopped
- 1 tbsp Sesame seeds
Directions
Step 1
Cook the whole wheat chow mein noodles according to package instructions, then drain and set aside.
Step 2
Heat 1 tablespoon of extra-virgin olive oil in a large skillet or wok over medium-high heat.
Step 3
Add the tofu cubes and sauté until golden on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.
Step 4
Add the remaining 1 tablespoon of olive oil to the skillet. Add the minced garlic and ginger and sauté for about 1 minute until fragrant.
Step 5
Add the carrots, bell pepper, broccoli, and snow peas to the skillet. Stir-fry the vegetables for 3-5 minutes until they are tender-crisp.
Step 6
In a small bowl, mix the reduced-sodium soy sauce, low-sodium vegetable broth, and sesame oil.
Step 7
Add the cooked noodles, tofu, and soy sauce mixture into the skillet with the vegetables. Toss everything together and cook for an additional 2-3 minutes.
Step 8
Serve the chow mein hot, garnished with chopped green onions and sesame seeds.
Nutrition Facts
| Serving size | (1461.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1610.6 |
| Total Fat 83.6g | 0% |
| Saturated Fat 12.3g | 0% |
| Polyunsaturated Fat 7.9g | |
| Cholesterol 0mg | 0% |
| Sodium 2640.1mg | 0% |
| Total Carbohydrate 139.2g | 0% |
| Dietary Fiber 35.8g | 0% |
| Total Sugars 26.1g | |
| Protein 95.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 3076.7mg | 0% |
| Iron 23.7mg | 0% |
| Potassium 3064.1mg | 0% |
Source of Calories