Wholegrain noodles quickly stir-fried with chicken and crisp vegetables in the Chinese style — high fibre and plenty of vegetables. A popular, quick, and balanced dinner.
Chow mein is China's beloved street dish: noodles, vegetables, and meat stir-fried quickly over high heat.
The eeina version uses wholegrain noodles and loads up on crisp vegetables while cutting the oil and sodium for a balanced dinner rich in fibre and protein.
Cook the noodles for 1 minute less than the packet instructions so they stay firm (they will finish cooking in the stir-fry). Drain and rinse with cold water to stop the cooking and prevent sticking, then set aside.
Heat the vegetable oil in a wide pan (wok) over high heat until almost smoking. Add the chicken slices in a single layer and stir-fry for 4–5 minutes until coloured and cooked through (74°C [1]). Set aside.
In the same hot pan, add the garlic and ginger for 10 seconds, then the cabbage, carrot, and pepper and stir-fry over high heat for just 3 minutes until slightly tender but still crisp and vibrant in colour (high-heat, fast stir-frying is the secret of Chinese cooking).
Return the chicken, add the noodles, low-sodium soy sauce, sesame oil, and black pepper. Toss everything with a lifting and folding motion for 1–2 minutes until coated in the sauce and heated through.
Remove from the heat and scatter the sliced spring onion. Serve immediately while hot. Add toasted sesame seeds or chilli for those who like it.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Chicken and Vegetable Chow Mein, and how to fix them:
They were not rinsed after cooking, or were overcooked. Cook for 1 minute less, rinse immediately with cold water to remove surface starch, and a drizzle of oil prevents sticking until it is time to stir-fry.
The heat was too low or the pan was crowded. Chinese stir-frying needs very high heat and a short time (3 minutes) with continuous tossing. Cook in batches if the quantity is large.
Too much soy sauce, or not the low-sodium type. Start with one tablespoon and taste; use the low-sodium version. Sesame oil and lemon juice add flavour without extra salt.
The pan was not hot enough, or it was overcrowded. Heat the wok until almost smoking, spread the chicken in a single layer without overlapping, and leave it for a moment before tossing so it browns.
Not enough garlic, ginger, or sesame oil. These three are the foundation of Chinese flavour; add the sesame oil at the end, not during the stir-fry, to preserve its aroma.
Three days in an airtight container after cooling. Reheat quickly in a pan over high heat with a splash of water to restore the texture.
Not recommended — the noodles and vegetables change texture after freezing and become soft. Better to make it fresh or keep for two days in the fridge.
Cut the chicken and vegetables and cook the noodles ahead, storing them separately. The quick stir-fry takes only 10 minutes at serving time.
In a pan over high heat for 2 minutes with a splash of water or soy sauce — better than the microwave. Do not leave out of the fridge for more than two hours [2].
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Wholegrain noodles | Rice noodles or chickpea noodles | Same weight | Rice noodles are gluten-free; chickpea noodles are higher in protein |
| Chicken breast | Prawns or firm tofu | Same weight | Prawns cook in 2 minutes; tofu is a plant-based option (brown it first) |
| Soy sauce | Gluten-free tamari | Same quantity | For those sensitive to gluten — very similar flavour |
| Cabbage and carrot | Broccoli, mushrooms, and courgette | Same weight | Any firm vegetable works — add the softer ones later |
| Sesame oil | Omit | — | For those allergic to sesame — the distinctive Asian flavour will be slightly reduced |
| Number of servings | Noodles | Chicken | Vegetables | Pan |
|---|---|---|---|---|
| 2 (individual × 2) | 100 g | 200 g | 2 cups | wide pan |
| 4 (base) | 200 g | 400 g | 4 cups | wok or large pan |
| 6 (family) | 300 g | 600 g | 6 cups | large wok or 2 batches |
| 8 (entertaining) | 400 g | 800 g | 8 cups | 2 batches |
Wholegrain noodles and plenty of vegetables lower the dish's impact on blood sugar, and the protein from the chicken slows absorption. Use low-sodium soy sauce in a moderate quantity — sodium is the biggest challenge in Asian dishes for anyone monitoring their blood pressure.
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