High-Protein Chicken Chow Mein Noodles

This high-protein chicken chow mein noodles meal prep recipe delivers a delicious and satisfying meal that’s perfect for busy weeknights. Packed with lean protein, vibrant vegetables, and flavorful noodles, this dish is not only easy to prepare but also a healthy and convenient way to enjoy a classic Asian-inspired meal. This recipe emphasizes maximizing protein while retaining the delicious flavors of chow mein, making it an ideal choice for health-conscious individuals.

Preparation time: 25 minutes Cook time: 20 minutes Total time: 45 minutes

Ingredients (Makes 4 meal prep containers):

• For the Chicken:
  • 2 boneless, skinless chicken breasts (about 500g total), thinly sliced
  • 1 tablespoon soy sauce
  • 1 tablespoon cornstarch
  • 1 teaspoon sesame oil
• For the Stir-Fry:
  • 1 tablespoon vegetable oil
  • 1 medium onion, sliced
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 1 large carrot, julienned
  • ½ small cabbage, shredded
  • 1 red bell pepper (capsicum), julienned
  • 1 cup broccoli florets
  • 1 cup sliced mushrooms
• For the Noodles:
  • 400g spaghetti noodles (or linguine, or chow mein noodles if available)
• For the Sauce:
  • ¼ cup soy sauce
  • 2 tablespoons oyster sauce (optional, for depth of flavor)
  • 1 tablespoon sesame oil
  • 1 tablespoon cornstarch
  • ¼ cup chicken broth (or water)
  • 1 teaspoon sugar (optional, to balance flavors)
  • ½ teaspoon white pepper (optional)

Directions:

1. Marinate the Chicken: In a bowl, combine the thinly sliced chicken with soy sauce, cornstarch, and sesame oil. Mix well and let it marinate for at least 15 minutes while you prepare the other ingredients.

2. Cook the Noodles: Cook the spaghetti noodles according to package directions until al dente. Drain and rinse with cold water to stop the cooking process and prevent sticking. Toss with a little sesame oil to prevent sticking further.

3. Prepare the Sauce: In a small bowl, whisk together all the sauce ingredients: soy sauce, oyster sauce (if using), sesame oil, cornstarch, chicken broth (or water), sugar (if using), and white pepper (if using). Set aside.

4. Stir-Fry the Vegetables: Heat the vegetable oil in a large wok or skillet over medium-high heat. Add the sliced onion and sauté for 2-3 minutes until softened. Add the minced garlic and grated ginger and cook for another minute until fragrant.

5. Add the Remaining Vegetables: Add the carrot, cabbage, bell pepper, broccoli florets, and sliced mushrooms to the wok. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.

6. Cook the Chicken: Push the vegetables to the side of the wok and add the marinated chicken. Stir-fry for 3-5 minutes, or until the chicken is cooked through.

7. Combine and Sauce: Add the cooked noodles to the wok with the vegetables and chicken. Pour the prepared sauce over the mixture and stir-fry for 1-2 minutes until everything is well combined and the sauce has thickened slightly.

8. Portion for Meal Prep: Divide the chow mein evenly among four meal prep containers.

Nutritional Facts (Approximate, per serving – based on 4 servings):

• Calories: 450-550
• Protein: 35-45g
• Fat: 15-20g
• Saturated Fat: 3-5g
• Cholesterol: 80-100mg
• Sodium: 800-1000mg
• Carbohydrates: 50-60g
• Fiber: 5-7g

Note: Nutritional values are approximate and can vary based on ingredient brands, portion sizes, and specific vegetables used.

The Origins and Popularity of Chow Mein:

Chow mein, a popular stir-fried noodle dish, has its roots in Chinese cuisine. The term “chow mein” literally translates to “stir-fried noodles” in Cantonese. While the exact origins are debated, it is believed that chow mein evolved from various noodle dishes in southern China. As Chinese immigrants settled in different parts of the world, they adapted their culinary traditions to local tastes and available ingredients, leading to regional variations of chow mein. Chow mein gained widespread popularity in the United States and other Western countries during the 20th century, becoming a staple in Chinese-American cuisine. Its appeal lies in its combination of savory flavors, satisfying textures, and convenient preparation. The stir-frying technique imparts a distinct smoky flavor to the noodles and vegetables, while the sauce binds everything together, creating a harmonious blend of tastes. Chow mein is now a common dish found in restaurants and home kitchens around the globe, a testament to its deliciousness and adaptability.

Why You’ll Love This Recipe:

This high-protein chicken chow mein meal prep recipe is a game-changer for busy individuals. It allows you to enjoy a flavorful and satisfying meal without sacrificing your health goals. The increased protein content keeps you feeling full and energized, while the abundance of vegetables provides essential nutrients. The meal prep aspect makes it incredibly convenient – simply grab a container and you have a ready-to-eat meal.

Health Benefits of High-Protein Chicken Chow Mein:

This recipe prioritizes lean protein from chicken breast, which is essential for building and repairing tissues. The variety of vegetables provides fiber, vitamins, and antioxidants. However, it’s important to be mindful of the sodium content from soy sauce and oyster sauce. Choosing low-sodium versions of these ingredients can help reduce sodium intake.

Serving Suggestions:

• Enjoy the chow mein as a complete and balanced meal.
• Garnish with chopped green onions or sesame seeds for added flavor and visual appeal.
• Serve with a side of steamed vegetables or a small salad for extra nutrients.

Tips:

• Marinating the chicken helps tenderize it and enhances its flavor.
• Don’t overcook the noodles; they should be al dente to prevent them from becoming mushy in the stir-fry.
• Prepare the sauce ahead of time for a quicker cooking process.
• Adjust the amount of sauce to your preference.
• Use a large wok or skillet to ensure even cooking and prevent overcrowding.

Variations to Try:

• Protein Variations: Substitute the chicken with tofu, shrimp, or beef.
• Vegetable Variations: Use your favorite vegetables, such as snow peas, bean sprouts, or bok choy.
• Noodle Variations: Experiment with different types of noodles, such as egg noodles or rice noodles.
• Spice it Up: Add a pinch of red pepper flakes or a dash of chili oil for a spicy kick.

Conclusion:

This high-protein chicken chow mein noodles meal prep recipe is a delicious, convenient, and healthy way to enjoy a classic Asian-inspired dish. It’s perfect for busy individuals who want to maintain a balanced diet without sacrificing flavor or convenience.

Frequently Asked Questions:

1. Can I make this ahead of time? Absolutely! This recipe is designed for meal prep. Store the individual portions in airtight containers in the refrigerator for up to 4 days.

2. Can I freeze the meal prep containers? Freezing is not recommended as it can affect the texture of the noodles and vegetables.

3. Can I use different vegetables? Yes, feel free to customize the vegetables to your liking.

4. Can I use different noodles? Yes, chow mein noodles, linguine, or even rice noodles would work well.

5. How do I reheat the chow mein? Reheat it in the microwave or on the stovetop until heated through.

6. Can I make this vegetarian? Yes, substitute the chicken with tofu or extra vegetables. Use vegetable broth instead of chicken broth.

7. How do I prevent the noodles from sticking together? Rinsing them with cold water after cooking and tossing them with a little sesame oil helps.

8. Can I add more sauce? Yes, feel free to adjust the amount of sauce to your preference.

9. How do I make the sauce thicker? You can add a little more cornstarch mixed with cold water to the sauce.

10. What if I don’t have oyster sauce? You can omit it, but it does add a nice depth of flavor. You could also try a little hoisin sauce as a substitute.