Friday, November 13, 2009

Slow Cooker Chicken Chow Mein





There is nothing worse when dieting to have to endure the tiny portions. This chow mein recipe is super simple and just delicious. It is packed with chicken and vegetables with a sprinkle of chow mein noodles. I used to put a huge amount of crunchy noodles on the plate and then top them with the chow mein but the noodles have the most calories and you really do only need a little bit of crunch. I've found that just a couple of tablespoons is really plenty. I don't miss them at all. We make this often as it is one of our favorites and it's made in the crockpot which makes it super simple. This makes a lot so there are plenty of leftovers, which I love. This is wonderful reheated for lunches during the week. The photo shows a 1 cup portion but you can eat 2 portions for well under 450 calories. Yea!




Chicken Chow Mein


2 lbs. boneless skinless chicken breast
1/2 cup water
3 small chicken boullion cubes (broth would work too, this is just how I like it)
3 large onions or 5 medium onions, chopped (30 oz)
1 1/2 bunches celery, chopped (22 oz)
1/4 cup cornstarch
3/4 cup soy sauce
2 cans (14.5 oz) bean sprouts, drained
1 can (8 oz) bamboo shoots, drained
2 cans (8 oz) water chestnuts, drained
5 tbsp. molasses
2 red peppers, chopped


Directions

Place chicken, water, boullion, onion and celery in crock pot and cover on low for about 8 hours or high for about 5 - 6 hours. If cook it on low, pot it on high for the last hour of cooking.

Take chicken out and shred. Combine the cornstarch and soy sauce and whisk it into liquid. Add the chicken, bean sprouts, bamboo shoots, water chestnuts, red pepper and molasses, stir well, and let it cook on high for another hour or so. The sauce should be slightly thickened, add more soy sauce/cornstarch mixture if you want it thicker however cornstarch is pretty high in calories so plan accordingly.

Serve with chow mein noodles



Total calories = 2555

14 cups = 182 calories per cup

2 tbsp crunchy noodles = 33 calories

2 cups chow mein + 1/4 cup crunch noodles = 430 calorie dinner

Calories calculated from Calorieking.com, some numbers are rounded and approximate.

4 comments:

  1. I'm guessing that the cans of water are cans of water chestnuts? I'm looking forward to making this recipe this week.

    ReplyDelete
  2. curious if you discard the onions and celery or keep them in the mix at the end. also when you say to cook on high the last hour after having it on low do you mean the hour before you take the chicken out or after?

    ReplyDelete
  3. Kat - Sorry about the misunderstanding in the directions. You add the shredded chicken back in the pot WITH the celery and onions. Then add the canned veggies and the soy sauce mixture. That's it. Let me know if you have any more questions!

    ReplyDelete
  4. Thanks for letting me know! It's been cooking since 8 and smells delicious so far

    ReplyDelete