Heart-Healthy Seafood Chow Mein

Dive into a bowl of vibrant and nutritious **Heart-Healthy Seafood Chow Mein**—a guilt-free twist on a takeout classic! This recipe pairs tender shrimp and scallops with crisp, colorful veggies like broccoli, red bell pepper, and snow peas, all served atop wholesome whole wheat chow mein noodles. A light and flavorful sauce made with low-sodium soy sauce, oyster sauce, and a touch of sesame oil ties everything together perfectly. With minimal prep time and quick stir-frying, this dish is as convenient as it is delicious. Perfect for seafood lovers seeking a balanced, low-sodium meal packed with heart-healthy nutrients. Garnished with fresh green onions, it’s a restaurant-worthy dish in under 35 minutes!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 200 grams whole wheat chow mein noodles
• 150 grams shrimp, peeled and deveined
• 150 grams scallops
• 1 medium red bell pepper, thinly sliced
• 1 large carrot, julienned
• 100 grams broccoli florets
• 100 grams snow peas, trimmed
• 1 tablespoon ginger, minced
• 2 cloves garlic, minced
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons oyster sauce
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch
• 2 tablespoons water
• 2 tablespoons canola oil
• 2 stalks green onions, chopped
• 0.5 teaspoon black pepper

Directions

Step 1

Bring a large pot of water to a boil, cook the whole wheat chow mein noodles according to package instructions. Drain and set aside.

Step 2

In a small bowl, combine the low-sodium soy sauce, oyster sauce, sesame oil, cornstarch, and water. Mix well and set aside.

Step 3

Heat 1 tablespoon of canola oil in a large non-stick skillet or wok over medium-high heat. Add the minced ginger and garlic, sauté for about 1 minute until fragrant.

Step 4

Add the shrimp and scallops to the skillet, sprinkle with black pepper, and stir-fry for 3-4 minutes, until the shrimp turns pink and the scallops are opaque. Remove the seafood from the skillet and set aside.

Step 5

In the same skillet, add the remaining tablespoon of canola oil. Add the broccoli florets, sliced red bell pepper, julienned carrot, and snow peas. Stir-fry for about 3-4 minutes until the vegetables are crisp-tender.

Step 6

Return the seafood to the skillet with the vegetables, and add the cooked noodles.

Step 7

Pour the sauce mixture over the noodle and seafood mixture. Use tongs to toss everything together until the noodles are evenly coated and everything is heated through, about 2-3 minutes.

Step 8

Garnish with chopped green onions and serve immediately.

Nutrition Facts

Serving size	1116.9 grams (1116.9g)

Amount per serving	% Daily Value*
Calories	1180

Total Fat 49.60g	64%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 13.20g
Cholesterol 338mg	113%
Sodium 3606mg	157%
Total Carbohydrate 109.50g	40%
Dietary Fiber 19.60g	70%
Total Sugars 17.70g
Protein 86.90g	174%

Vitamin D 0IU	0%
Calcium 285mg	22%
Iron 11mg	59%
Potassium 1872mg	40%

*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: 36.2%

Protein: 28.2%

Carbs: 35.6%