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Chicken chow mein salad
Mayo Clinic Diet2
| Prep | 15 min | |
| Cook | 5 min |
- Soba noodles or whole-wheat thin spaghetti, uncooked, 3 oz(s)
- Green beans, trimmed, ⅔ cup(s), chopped into 1/2" pieces
- Frozen peas, ¼ cup(s)
- Chicken breast, cooked, 5 oz(s), shredded
- Mushrooms, ½ cup(s), slices
- Celery, 1 stalk(s), medium, diced
- Green onion, 2 medium, thinly sliced
- Red cabbage, ½ cup(s), chopped
- Red bell pepper, cooked, ½ pepper(s), thinly sliced
- Extra virgin olive oil, 2 tsp(s)
- Sweet chili sauce, low-sodium, 2 tbsp(s)
- Soy sauce, low-sodium, 1 tbsp(s)
Method
Cook the noodles according to packet instructions and until noodles are tender. Transfer to a bowl. Place the beans and peas into a heatproof bowl, cover with boiling water, stand for 2 minutes until bright green, drain and refresh in cold water. Add to the noodles. Add the chicken, mushrooms, celery, onions, cabbage and bell pepper to the noodles. Toss to combine.
To make the dressing, in a jar, combine oil, sweet chilli sauce and soy sauce. Secure the lid and shake well to combine. Pour the dressing over the salad, toss gently, scatter with cilantro (optional) and serve.
If you have extra time, try a wok-tossed version. Prepare noodles as per packet instructions. Stir-fry mushrooms, and bell pepper in a wok over medium-high heat for 1 minute, add beans for 30 seconds, add prepared noodles and stir-fry for another 30 seconds. Add remaining vegetables, chicken and stir-fry for another 30 seconds. Finally add dressing and stir-fry until combined. Scatter with cilantro and serve with lemon wedges.
Nutrition facts per serve
Makes 2 serves
Food Groups
|
V
|
1.5 |
|
F
|
0 |
|
C
|
2.2 |
|
PD
|
1.2 |
|
Ft
|
0.8 |
|
S
|
0.4 |
Nutrition Facts
| Calories | 385 |
| Total Fat | 7.7 g |
| - Saturated Fat | 1.4 g |
| Cholesterol | 57.4 mg |
| Sodium | 552 mg |
| Total Carbohydrate | 50 g |
| - Dietary Fiber | 7.8 g |
| - Total Sugars | 12.5 g |
| -- Added Sugars | 0 g |
| Protein | 31.2 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.