Hong Kong-Style Chicken Chow Mein

A delicious chow mein with crispy noodles.

Ingredients

Ingredient Checklist

• 14 ounces skinless, boneless chicken breast, thinly sliced
• 1 egg white, beaten
• 2 teaspoons cornstarch
• 1 teaspoon sesame oil
• 1 (8 ounce) package Chinese egg noodles
• 2 tablespoons vegetable oil, or as needed
• ½ cup chicken broth
• 3 spring onions, chopped, or to taste
• 1 ½ tablespoons light soy sauce
• 1 tablespoon rice wine (sake)
• ½ teaspoon ground white pepper
• ½ teaspoon ground black pepper
• 1 tablespoon cornstarch
• 2 teaspoons water
• 2 tablespoons oyster sauce
• 1 cup fresh bean sprouts, or to taste

• Directions

  Instructions Checklist

  • Step 1

    Mix chicken with egg white, 2 teaspoons cornstarch, and sesame oil in a bowl.

  • Step 2

    Bring a large pot of water to a boil. Add egg noodles; cook until soft, about 4 minutes. Drain. Spread out on paper towels to remove excess moisture.

  • Step 3

    Heat vegetable oil in a wok over medium heat. Cook and stir noodles in the hot oil until golden brown, 3 to 5 minutes per side. Drain on paper towels.

  • Step 4

    Stir chicken into the wok; cook, stirring frequently, until white, about 2 minutes. Transfer to a bowl using a slotted spoon.

  • Step 5

    Pour chicken stock into the wok; stir in spring onions, soy sauce, rice wine, white pepper, and black pepper.

  • Step 6

    Mix 1 tablespoon cornstarch and water together in a small bowl until smooth. Pour into the wok. Stir in oyster sauce. Add chicken and bean sprouts; cook and stir until chicken is tender and sauce is thickened, about 5 minutes. Serve over noodles.

  • NUTRITION TIP:

  • Reduces PMS symptoms: Magnesium, a nutrient present in chicken helps soothe symptoms of pre-menstrual syndrome and fight the various mood changes that a woman might experience during her periods. Here are more tips on dealing with PMS

  • 
    

  • 
    

  • 
    

 

       Chicken Tikka Masala  

This is an easy recipe for Chicken Tikka Masala--chicken marinated in yogurt and spices and then served in a tomato cream sauce. Serve with rice or warm pita bread.

Ingredients

Ingredient Checklist

• 1 cup yogurt
• 1 tablespoon lemon juice
• 2 teaspoons fresh ground cumin
• 1 teaspoon ground cinnamon
• 2 teaspoons cayenne pepper
• 2 teaspoons freshly ground black pepper
• 1 tablespoon minced fresh ginger
• 1 teaspoon salt, or to taste
• 3 boneless skinless chicken breasts, cut into bite-size pieces
• 4 long skewers
• 1 tablespoon butter
• 1 clove garlic, minced
• 1 jalapeno pepper, finely chopped
• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 1 teaspoon salt, or to taste
• 1 (8 ounce) can tomato sauce
• 1 cup heavy cream
• ¼ cup chopped fresh cilantro

• Directions

  Instructions Checklist

  • Step 1

    In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and salt. Stir in chicken, cover, and refrigerate for 1 hour.

  • Step 2

    Preheat a grill for high heat.

  • Step 3

    Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.

  • Step 4

    Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 1 teaspoon salt. Stir in tomato sauce and cream. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.

  • NUTRITION TIP:

  • Chicken Promotes Heart Health

    Chicken provides under-consumed vitamins and minerals, and can be center of the plate for a heart-healthy, low-fat, low-cholesterol diet, such as the DASH diet

 

Mediterranean Chicken Medley with Eggplant and Feta

Low-calorie, low-carb dinners can be absolutely delicious if done right! This one is full of color, flavor, and texture. I make this one often and it is always a hit! Hope you will enjoy as well.

Ingredients

Ingredient Checklist

• ⅓ cup all-purpose flour
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon paprika
• 1 pinch salt and ground black pepper to taste (Optional)
• 2 pounds skinless, boneless chicken breasts, trimmed and thinly sliced
• 3 tablespoons olive oil, or more as needed
• 1 tablespoon butter
• 1 eggplant, chopped
• 1 red onion, chopped
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 (14.5 ounce) can diced tomatoes
• 2 tablespoons dill paste
• ½ cup crumbled feta cheese
• diced dill to taste

• Directions

  Instructions Checklist

  • Step 1

    Preheat the oven to 350 degrees F (175 degrees C).

  • Step 2

    Combine flour, garlic powder, onion powder, paprika, salt, and black pepper in a shallow bowl. Reserve 1 tablespoon of mixture for later use.

  • Step 3

    Dip sliced chicken into the flour mixture to coat both sides. Place on a plate.

  • Step 4

    Heat 3 tablespoons olive oil and butter in a skillet over medium-high heat. Add eggplant and onion and cook until soft and browned, 5 to 10 minutes. Season with salt and pepper; transfer to a baking dish. Cook zucchini and bell pepper in the same skillet over medium-high heat until softened, about 5 minutes. Season with salt and pepper and transfer to the baking dish with the eggplant.

  • Step 5

    Add additional oil to the skillet if needed and brown chicken on both sides, about 5 minutes. Transfer chicken to the baking dish with the vegetables. Pour tomatoes into the same skillet and add reserved flour mixture and dill paste. Bring to a boil, remove from heat, and pour into the baking dish. Top with feta cheese.

  • Step 6

    Bake in the preheated oven until bubbly, 30 to 40 minutes. Sprinkle with fresh dill.

  • NUTRITION TIPS:

  • Chicken Builds Muscle

    Chicken is a source of high-quality dietary protein. 30 grams of protein per meal could benefit muscle growth