Heart-Healthy Classic Chow Mein

Transform your dinner routine with this wholesome and flavorful Heart-Healthy Classic Chow Mein, a lighter take on the beloved Chinese-inspired dish. Crafted with tender whole wheat chow mein noodles, vibrant fresh vegetables like broccoli, bell peppers, and snow peas, and protein-packed cubes of golden tofu, this stir-fry is packed with essential nutrients and rich, satisfying flavors. The reduced-sodium soy sauce and low-sodium vegetable broth blend seamlessly with aromatic garlic, ginger, and a touch of sesame oil to create a savory yet heart-conscious sauce. Ready in just 35 minutes, this easy and nutritious dish is perfect for busy weeknights, offering a guilt-free way to enjoy the comfort of chow mein. Garnished with green onions and sesame seeds, this healthy spin on a classic is sure to become a family favorite!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 8 oz Whole wheat chow mein noodles
• 2 tbsp Extra-virgin olive oil
• 3 cloves Garlic, minced
• 1 tbsp Ginger, minced
• 1 large Carrot, julienned
• 1 large Bell pepper, thinly sliced
• 1 cup Broccoli florets
• 1 cup Snow peas, trimmed
• 0.25 cup Reduced-sodium soy sauce
• 0.25 cup Low-sodium vegetable broth
• 1 tsp Sesame oil
• 14 oz Tofu, firm, cut into cubes
• 2 Green onions, chopped
• 1 tbsp Sesame seeds

Directions

Step 1

Cook the whole wheat chow mein noodles according to package instructions, then drain and set aside.

Step 2

Heat 1 tablespoon of extra-virgin olive oil in a large skillet or wok over medium-high heat.

Step 3

Add the tofu cubes and sauté until golden on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.

Step 4

Add the remaining 1 tablespoon of olive oil to the skillet. Add the minced garlic and ginger and sauté for about 1 minute until fragrant.

Step 5

Add the carrots, bell pepper, broccoli, and snow peas to the skillet. Stir-fry the vegetables for 3-5 minutes until they are tender-crisp.

Step 6

In a small bowl, mix the reduced-sodium soy sauce, low-sodium vegetable broth, and sesame oil.

Step 7

Add the cooked noodles, tofu, and soy sauce mixture into the skillet with the vegetables. Toss everything together and cook for an additional 2-3 minutes.

Step 8

Serve the chow mein hot, garnished with chopped green onions and sesame seeds.

Nutrition Facts

Serving size	1461.3 grams (1461.3g)

Amount per serving	% Daily Value*
Calories	1611

Total Fat 83.60g	107%
Saturated Fat 12.30g	62%
Polyunsaturated Fat 7.90g
Cholesterol 0mg	0%
Sodium 2640mg	115%
Total Carbohydrate 139.20g	51%
Dietary Fiber 35.80g	128%
Total Sugars 26.10g
Protein 95.30g	191%

Vitamin D 0IU	0%
Calcium 3077mg	237%
Iron 24mg	132%
Potassium 3064mg	65%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.5%

Protein: 22.6%

Carbs: 32.9%