Heart-Healthy Seafood Chow Mein
Elevate your mealtime with this Heart-Healthy Seafood Chow Mein—an irresistible fusion of bold flavors and wholesome ingredients, crafted to delight both your taste buds and your wellness goals. Featuring whole wheat chow mein noodles tossed with succulent shrimp, tender scallops, and a vibrant mix of fresh veggies like broccoli, red bell pepper, carrots, and snow peas, this recipe combines nutrient-rich goodness with restaurant-worthy taste. The light, savory sauce made with low-sodium soy sauce, oyster sauce, and a hint of sesame oil ensures every bite is packed with flavor while keeping things heart-healthy. Perfectly balanced in texture and color, this quick 35-minute dish is ideal for busy weeknights and serves as a deliciously nutritious option for seafood lovers looking to enjoy guilt-free indulgence. Garnished with green onions for a fresh finish, this seafood chow mein is guaranteed to be your new favorite easy, healthy dinner idea!
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Recipe Information
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
Instructions
Bring a large pot of water to a boil, cook the whole wheat chow mein noodles according to package instructions. Drain and set aside.
In a small bowl, combine the low-sodium soy sauce, oyster sauce, sesame oil, cornstarch, and water. Mix well and set aside.
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.
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.
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.
Return the seafood to the skillet with the vegetables, and add the cooked noodles.
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.
Garnish with chopped green onions and serve immediately.
Nutrition Facts
Calories |
1180 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.6 g | 64% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 13.2 g | ||
| Cholesterol | 338 mg | 113% | |
| Sodium | 3606 mg | 157% | |
| Total Carbohydrate | 109.5 g | 40% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 17.7 g | ||
| Protein | 86.9 g | 174% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 285 mg | 22% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1872 mg | 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.
