Heart-Healthy Classic Chow Mein
Elevate your weeknight dinner with this *Heart-Healthy Classic Chow Mein*, a wholesome twist on a beloved takeout favorite. Featuring nutrient-packed whole wheat chow mein noodles, vibrant fresh vegetables like broccoli, carrots, and snow peas, and protein-rich tofu, this dish is a delicious and balanced meal. Cooked in heart-friendly extra-virgin olive oil and seasoned with reduced-sodium soy sauce and a splash of sesame oil, this recipe proves that healthy eating doesn't mean skimping on flavor. Ready in just 35 minutes, it’s a quick and guilt-free way to enjoy an Asian-inspired classic. Garnished with a sprinkle of sesame seeds and fresh green onions, this chow mein is perfect for a family dinner or meal prep. Try this easy, low-sodium, plant-based recipe for a fulfilling and nutritious twist on your Chinese food cravings!
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Recipe Information
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
Instructions
Cook the whole wheat chow mein noodles according to package instructions, then drain and set aside.
Heat 1 tablespoon of extra-virgin olive oil in a large skillet or wok over medium-high heat.
Add the tofu cubes and sauté until golden on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.
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.
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.
In a small bowl, mix the reduced-sodium soy sauce, low-sodium vegetable broth, and sesame oil.
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.
Serve the chow mein hot, garnished with chopped green onions and sesame seeds.
Nutrition Facts
Calories |
392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 655 mg | 28% | |
| Total Carbohydrate | 32.8 g | 12% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 6.4 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 738 mg | 57% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 624 mg | 13% | |
*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.
