Healthy chow mein recipe

If you make this chow mein with konjac noodles, it will be high in protein and fibre. Food photography by Darrin James.

Stir-fried noodles go up a notch on the nutrition ladder by swapping out traditional noodles for zoodles (zucchini noodles) or low carb konjac noodles, which are readily available in large supermarkets. You can also buy konjac noodles online.

Recipe by Faye James

Treat yourself to a balanced and comforting meal with this recipe that serves 5, takes 5 minutes prep time and 5 minutes cook time.  It's featured in Citro's Eat to master menopause guide.

Ingredients for healthy chow mein recipe

2 tbsp vegetable oil

500 g chicken thigh cut

into strips

250 g broccoli florets

4 garlic cloves, minced

2 baby red capsicums sliced

400 g konjac noodles

1 cup bean sprouts

½ cup toasted cashews

½ long green shallot (spring

onion), chopped

2 tsp tamari sauce

2 tsp sesame oil

Method to make healthy chow mein recipe

Heat a wok over high heat and add the vegetable oil and chicken strips and fry until golden, about 3 minutes.

Transfer to a plate and set aside.

Add the broccoli, garlic, capsicum and noodles and fry until tender.

Return the chicken to the pan along with the bean sprouts, cashews, spring onion, tamari sauce and sesame oil and cook for another 1–2 minutes.

Serve immediately.

Nutrition tip

Chow mein is a classic Cantonese dish that originated in China and has different variations in different regions. It can be served for breakfast or lunch and often at dim sum (which Aussies sometimes call yum cha).  Want a vegan version? Use firm tofu or tempeh instead of chicken. If you’re looking for a pescatarian version, use salmon chunks instead.

Citro food tip:

The konjac is a Japanese root vegetable that is full of fibre but has exceptionally low calories. Konjac noodles - which can be made as rice or lasagne sheets - are extremely low in calories, high in fibre and pick up the taste of the sauce and herbs they are cooked with. They contain  a soluble fibre called glucomannan. They are sold in supermarkets under brand names like Slendier, Changs and Zero.

The broccoli florets in this recipe contain a compound called sulforaphane, which is an antioxidant and has even been found to modulate oestrogen metabolism. All vegetables and wholefoods help protect against cellular damage, so are an important way to support wellbeing.

Faye James is a member of the Nutrition Council Australia and associate member of the Australian Menopause Society. She is the author of The Menopause Diet.

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