Weight Watcher’s Sesame Lo Mein with Chicken and Vegetables

I am always looking for a new Weight Watcher’s recipe with an Oriental flair.  This is a great way to get some of your daily requirement of vegetables.  Once again I have altered the recipe a little to fit my tastes; usually it is mainly the vegetables.  There are 7 points per 1 cup serving.

I wondered what was the difference between lo mein and chow mein.   Both are Chinese egg noodles but it is how they are prepared; lo mein means “tossed noodles”and chow mein means “fried noodles”.  Fresh noodles are best for lo mein and fresh or dried are good for chow mein.

Hard to find (Produce Station and Busch’s in Ann Arbor) but Kame makes a couple of fresh cooked  stir-fry noodles that only take a couple of minutes to heat through and come in 7.1 oz. pouches; perfect for this dish.  They were tasty and very easy to fix… Otherwise use any 1/4-inch thick egg noodles and prepare as directed.

Interesting, today (1-25-13) a week after I posted this recipe I received an email from America’s Test Kitchen who describe these vacuum-packed fresh noodles in a recipe as “gummy and pasty”.  Mmmm… they were okay to me and very convenient.  We all have our different opinions and tastes about food…that’s what makes cooking fun!

They recommend the curly fresh egg noodles labeled “lo mein” from an Asian market as the best choice.  I probably should shop at an Asian market sometime soon…


Weight Watcher's Sesame Lo Mein with Chicken and Vegetables

  • 6 oz. lo mein noodles
  • 1 tsp. sesame oil
  • 1/4 cup low-sodium chicken broth
  • 3 tbsp. low-sodium soy sauce
  • 3 tbsp. rice wine or dry sherry
  • 3/4 lb. chicken tenders, cut into bite-size pieces
  • 2 tsp. canola oil
  • 1/4 lb. mushrooms (I used red pepper and some water chestnuts instead)
  • 2 garlic cloves, minced
  • 4 cups Napa or green cabbage, shredded
  • 1/4 lb. snow peas (I like to microwave them for about 1-2 minutes then add to the dish)
  • 4 scallions, chopped
  • 1 tsp. sesame seeds, toasted

Cook noodles of your choice according to package directions, omitting the salt.  Transfer to a bowl and toss with the sesame oil.  Combine broth, 2 tbsp. soy sauce and 2 tbsp. rice wine or dry sherry.

Combine chicken with remaining 1 tbsp. soy sauce in another bowl and toss.  Heat 1 tsp. canola oil in a large non-stick skillet; cook chicken for about 4-5 minutes and transfer to a plate and keep warm.

If you are using mushrooms heat the remaining 1 tsp. oil and stir-fry the mushrooms for about 3 minutes.  If you use red pepper and water chestnuts you do not need to cook them except to heat through.   You save a tsp. of oil!

Add the garlic and stir-fry another minute.  Add cabbage, snow peas and remaining 1 tbsp. rice wine or sherry.  Stir-fry until the cabbage has wilted about 3 minutes.  Stir in the noodles, chicken and soy sauce mixture and cook until heated through, about 2 minutes.  Remove from heat and sprinkle with scallions and toasted sesame seeds.

WW Points 7 per 1 cup serving

Recipe by cookingwithauntjuju.com 


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