China Chow Mein is a quintessential dish in Chinese cuisine, renowned for its vibrant flavors and hearty texture. This noodle stir-fry is a beloved choice for a quick, satisfying meal that can be tailored to fit your taste preferences. Featuring tender noodles tossed with a savory blend of meats and vegetables, it offers a perfect balance of taste and nutrition.
Chow Mein, which translates to "stir-fried noodles," originated from Chinese culinary traditions and became popular worldwide through Chinese-American cuisine. The dish embodies the essence of Chinese stir-frying techniques, where ingredients are quickly cooked over high heat, preserving their flavors and textures. Its adaptability to various ingredients reflects the versatility of Chinese cooking and the influence of different cultural tastes.
Ingredients:
1. 1 pound chow mein noodles
2. 2 tablespoons vegetable oil
3. 1 pound sliced beef or chicken
4. 2 cloves garlic, minced
5. 1 onion, sliced
6. 1 cup sliced carrots
7. 1 cup sliced celery
8. 1 cup sliced bell peppers
9. 1 cup sliced mushrooms
10. 1/4 cup soy sauce
11. 1/4 cup oyster sauce
12. 2 tablespoons cornstarch
13. Salt and pepper to taste
Instructions:
1. Cook the chow mein noodles according to package instructions. Rinse in cold water and set aside.
2. Heat vegetable oil in a large wok or frying pan over high heat.
3. Add sliced beef or chicken and stir-fry until browned and cooked through. Remove and set aside.
4. Stir-fry minced garlic for about 30 seconds in the same pan.
5. Add sliced onion, carrots, celery, bell peppers, and mushrooms. Stir-fry for 3-4 minutes, or until tender.
6. In a small bowl, mix soy sauce, oyster sauce, cornstarch, and a bit of water to create the sauce.
7. Pour the sauce mixture over the vegetables and stir well.
8. Return the cooked noodles and meat to the pan. Stir until everything is evenly mixed and heated through.
9. Season with salt and pepper to taste.
10. Serve hot and enjoy!
Notes:
- Substitute beef or chicken with shrimp or tofu for different variations.
- Enhance the dish with additional vegetables like broccoli, bok choy, or snow peas.
- For a spicier kick, incorporate chili flakes or Sriracha sauce.
Nutritional Information:
China Chow Mein provides a balanced mix of protein and fiber. However, due to its soy and oyster sauce content, it can be high in sodium. Adjust the seasoning according to dietary needs for a healthier option.
Nutrition Value:
1. 1 pound chow mein noodles
- Calories: Approximately 1,680 kcal
- Carbohydrates: About 350 grams
- Protein: Roughly 30 grams
- Fat: Around 5 grams
- Sodium: Approximately 50 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Minimal vitamins
- Minerals: Contains small amounts of iron
- Nutritional Benefit: Chow mein noodles are a good source of carbohydrates, providing energy for physical activities. They are low in fat and cholesterol-free.
2. 2 tablespoons vegetable oil
- Calories: Approximately 240 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: About 27 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E
- Minerals: Minimal minerals
- Nutritional Benefit: Vegetable oil provides essential fatty acids and vitamin E, which is beneficial for skin health and immune function. It adds flavor and helps in cooking at high temperatures.
3. 1 pound sliced beef or chicken
- Calories: Beef: Approximately 1,040 kcal / Chicken: About 1,000 kcal
- Carbohydrates: 0 grams
- Protein: Beef: Around 70 grams / Chicken: About 90 grams
- Fat: Beef: About 70 grams / Chicken: Around 20 grams
- Sodium: Beef: Approximately 80 milligrams / Chicken: About 70 milligrams
- Cholesterol: Beef: Around 200 milligrams / Chicken: About 130 milligrams
- Vitamins: Beef: Good source of B vitamins / Chicken: Rich in B vitamins, especially niacin and B6
- Minerals: Beef: High in iron, zinc / Chicken: Contains selenium, phosphorus
- Nutritional Benefit: Provides high-quality protein essential for muscle repair and growth. Beef also offers iron for blood health, while chicken is lower in fat and cholesterol.
4. 2 cloves garlic, minced
- Calories: Approximately 8 kcal
- Carbohydrates: 2 grams
- Protein: 0.4 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin C
- Minerals: Contains trace amounts of calcium and iron
- Nutritional Benefit: Garlic is known for its potential anti-inflammatory and antioxidant properties. It may support cardiovascular health and boost the immune system.
5. 1 onion, sliced
- Calories: Approximately 45 kcal
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and small amounts of vitamin B6
- Minerals: Provides potassium and manganese
- Nutritional Benefit: Onions are a good source of antioxidants and may have anti-inflammatory effects. They support heart health and digestion.
6. 1 cup sliced carrots
- Calories: Approximately 50 kcal
- Carbohydrates: 12 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 50 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin A (beta-carotene) and vitamin K
- Minerals: Contains potassium and small amounts of calcium
- Nutritional Benefit: Carrots are excellent for vision health due to their high vitamin A content. They also support immune function and skin health.
7. 1 cup sliced celery
- Calories: Approximately 15 kcal
- Carbohydrates: 3 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 80 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin K and small amounts of vitamin A
- Minerals: Provides potassium and calcium
- Nutritional Benefit: Celery is low in calories and high in water content, aiding hydration and digestion. It supports bone health due to its vitamin K and calcium content.
8. 1 cup sliced bell peppers
- Calories: Approximately 30 kcal
- Carbohydrates: 7 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Bell peppers are rich in antioxidants, particularly vitamin C, which supports immune health and skin vitality.
9. 1 cup sliced mushrooms
- Calories: Approximately 15 kcal
- Carbohydrates: 2 grams
- Protein: 2 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Provides vitamin D (especially if exposed to sunlight)
- Minerals: Contains potassium and selenium
- Nutritional Benefit: Mushrooms are a good source of B vitamins and minerals, supporting energy production and immune function.
10. 1/4 cup soy sauce
- Calories: Approximately 30 kcal
- Carbohydrates: 2 grams
- Protein: 2 grams
- Fat: 0 grams
- Sodium: About 1,000 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Minimal vitamins
- Minerals: Contains small amounts of iron
- Nutritional Benefit: Soy sauce adds flavor and can be used in moderation to enhance the taste of dishes. High in sodium, so it's important to use sparingly.
11. 1/4 cup oyster sauce
- Calories: Approximately 30 kcal
- Carbohydrates: 7 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: About 600 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Minimal vitamins
- Minerals: Contains small amounts of calcium
- Nutritional Benefit: Oyster sauce provides umami flavor and is a good source of flavor enhancement. It’s also high in sodium.
12. 2 tablespoons cornstarch
- Calories: Approximately 60 kcal
- Carbohydrates: 15 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Minimal vitamins
- Minerals: Contains small amounts of potassium
- Nutritional Benefit: Cornstarch is primarily used as a thickening agent. It provides minimal nutrition but helps achieve the desired consistency in sauces.
13. Salt and pepper to taste
- Calories: 0 kcal (for salt) / Approximately 6 kcal (for 1 teaspoon pepper)
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies (salt is high in sodium)
- Cholesterol: 0 milligrams
- Vitamins: Minimal vitamins
- Minerals: Salt provides sodium, pepper contains trace minerals
- Nutritional Benefit: Salt enhances flavor but should be used in moderation due to its sodium content. Pepper adds a bit of spice and contains trace amounts of vitamins and minerals.
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