Chicken Chow Mein

1 pkg (14 oz/400 g) fresh 1
chow mein noodles
oe cup oyster sauce 50 mL
2 tbsp soy sauce 25 mL
1 tbsp sesame oil 15 mL
8 oz boneless skinless chicken 250 g
breasts or thighs
2 tbsp vegetable oil 25 mL
1 onion, sliced 1
2 cloves garlic, minced 2
2 tsp grated gingerroot 10 mL
4 cups chopped broccoli 1 L
4 oz snow peas, trimmed 125 g
1 sweet yellow pepper, cut 1
in matchstick-size strips
˙ cup chicken stock 125 mL
1 cup bean sprouts 250 mL
1 green onion, sliced 1
¡In large saucepan of boiling water, cook
noodles until tender, about 2 minutes.
Drain and rinse under cold water; drain well
and set aside in colander.
¡Meanwhile, in bowl, whisk together oyster
sauce, soy sauce and sesame oil. Thinly
slice chicken crosswise; add to bowl, tossing
to coat.
¡In large wok or skillet, heat 1 tbsp
(15 mL) of the vegetable oil over high heat;
stir-fry chicken mixture for 2 minutes.
Transfer to plate.
¡Add remaining oil to pan; reduce heat to
medium. Add onion, garlic and ginger; stirfry
for 2 minutes. Add broccoli, snow peas,
yellow pepper and 2 tbsp (25 mL) water;
cover and steam for 3 minutes. Add noodles
and stock; stir-fry until hot. Return chicken
and any accumulated juices to pan; add
bean sprouts and toss to combine. Serve
sprinkled with green onion.
Makes 4 servings. PER SERVING: about 524 cal,
31 g pro, 14 g total fat (2 g sat. fat), 70 g carb, 6 g
fibre, 105 mg chol, 1,122 mg sodium. % RDI: 8% calcium,
34% iron, 15% vit A, 213% vit C, 100% folate.