Celebrate National Noodle Month With This Asian-Inspired Dish!
By: Jodie Shield, RD
Italians aren’t the only ones who use noodles to create amazing meals. Many Asian dishes call for noodles, too. Here’s a recipe I came up with years ago which my older son, J.J., named Shanghai Chicken. I tried to create the perfect blend of sweet-with-heat in this easy pasta dish by using hoisin sauce, which just so happens to be fat-free. Also, stir-frying is a low-fat cooking method and the peanut oil with a splash of rice wine vinegar gives the chicken fabulous flavor. Too boost fiber, I used whole wheat linguini, but really any thick noodle works well. What noodle are you going to use?
Makes 4 servings
1 pound chicken breast halves, boneless and skinless
8 ounces dry linguini or Shanghai noodles (I use whole wheat linguini)
2 tablespoons peanut oil
2 tablespoons rice wine vinegar
1 (12 ounce) bag fresh stir-fry vegetables (I used Pearson’s Asian blend)
1 cup shiitake mushrooms, sliced
1/2 cup hoisin sauce
- Cut the chicken breasts into 1/4-inch strips. Cook and drain the linguini as directed on the package. (Not sure how to cook pasta? Click here.)
- While linguini is cooking, add the peanut oil to a wok or large non-stick pan and cook over medium-high heat until sizzling. Add chicken, and stir-fry 5 minutes or until chicken is browned. Add the vegetables and mushrooms; stir-fry about 5 more minutes or until the vegetables are crisp-tender and the chicken is no longer pink in the center.
- Stir hoisin sauce into the chicken mixture. Heat to boiling, stirring constantly. Boil and stir about 1 minutes. Add the linguini; toss until well coated and heated through.
55o calories, 36 grams protein, 71 grams carbohydrate, 8 grams dietary fiber, 13 grams fat,2 grams saturated fat, 64 milligrams cholesterol, 750 milligrams sodium