Shanghai Chicken

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?

Shanghai Chicken 

Makes 4 servings

Ingredients:

• 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

Directions:

1. 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.)
2. 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.
3. 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.

Nutrition Information: 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

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