Chicken Zoodle Lo Mein – Thewindowsclubs

By The American Heart Association

This popular dish can be easily recreated at home, offering enhanced flavors, reduced sodium, and significantly fewer calories by using zucchini in place of traditional noodles.

Servings: 6 | Serving Size: 1 1/3 cups

Ingredients:

4 medium zucchini
1 1/2 pounds of skinless, boneless chicken breast, thinly sliced (cut into 1-inch strips)
2 teaspoons garlic powder (divided)
2 teaspoons ground ginger
1/4 teaspoon ground black pepper (divided)
1/8 teaspoon salt (divided)
3 teaspoons canola oil (divided)
1 (14.4-ounce) package of frozen broccoli stir-fry vegetables, thawed
2 tablespoons low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 tablespoon cornstarch
1/4 teaspoon red pepper flakes (optional)
1/2 cup chopped green onion
2 cups fresh bean sprouts
1 1/2 teaspoons sesame seeds

Directions:

Utilize a spiralizer with a shredder blade to transform the zucchini into spaghetti-like strands. After spiralizing, cut the threads into 6- or 8-inch portions for easier consumption. Place the cut zucchini in a large bowl and set aside.
On a cutting board, lay the chicken breast flat and slice it into 1-inch strips. Season with 1 teaspoon of garlic powder, 1 teaspoon of ginger, ⅛ teaspoon of black pepper, and ⅛ teaspoon of salt, then transfer to a bowl.
In a sizeable nonstick skillet, heat 1 teaspoon of oil over high heat. Add the chicken and sauté, stirring frequently, until thoroughly cooked, around 5 to 7 minutes, depending on thickness. Remove from heat, place the chicken on a plate, and cover with foil to maintain warmth.
Reheat another teaspoon of oil in the skillet over high heat. Add the thawed stir-fry vegetables and cook while stirring, until the vegetables are tender and the water has evaporated, approximately 6 to 8 minutes. Take off the heat and transfer to a separate bowl.
Prepare the sauce: Combine soy sauce, chicken broth, cornstarch, 1 teaspoon of garlic powder, 1 teaspoon of ginger, ⅛ teaspoon of black pepper, ⅛ teaspoon of salt, and, if desired, red pepper flakes in a small bowl. Mix with a fork until the cornstarch is fully dissolved. Also, chop the green onions.
In the skillet, heat 1 teaspoon of oil over high heat again. Add half of the zucchini and stir constantly until it starts to wilt, about 1 to 2 minutes. Then add the remaining zucchini along with the sauce, using tongs to stir and help the zucchini absorb the sauce. Continue cooking until the zucchini is tender, about 2 additional minutes.
Quickly mix in the cooked chicken and vegetables, stirring for another minute. Remove from the heat, and fold in the bean sprouts, chopped green onions, and sesame seeds. Serve immediately.

Quick Tips:

Cooking Tip: A wok can serve as an excellent alternative to a large nonstick skillet. It features a wide, round surface and nonstick properties, ideal for cooking nutritious vegetables.
Keep it Healthy: Using frozen stir-fry vegetables is a convenient way to incorporate a range of vegetables into your meal without the hassle of chopping.
Tip: If you lack a spiralizer, you can grate the zucchini on a box grater or purchase pre-packaged spiralized zucchini from the grocery store, which typically yields about 12 cups.

Nutritional Information:

Calories: 226 per serving