Nutritional Info

Nutrition Facts

Serving Size 1 (187g)

Calories 307
Calories from Fat 201 (65%)
Amount Per Serving %DIV
Total Fat 22.4g 34%
Saturated Fat 3.5g 18%
Monounsaturated Fat 10.3g
Polyunsaturated Fat 8.5g
Trans Fat 0.0g
Cholesterol 0.8mg 0%
Sodium 212mg 9%
Potassium 244.7mg 5%
Total Carbohydrate 17.7g 6%
Dietary Fiber 3.5g 14%
Sugars 1.1g
Protein 8.6g 17%

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Recipe Description
This salad normally calls for chow mein noodles. However, the sodium level of commercially available chow mein noodles is high (a cup has 197 mg of sodium). We recommend the noodles that you fry are cooked, regular, durum wheat pasta noodles in a dry nonstick pan. The end result is delicious and healthier!
Prep time
45 min
Cook time
25 min
Ready In
1 hr 10 min

Ingredients

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Serves To:USMetric
2 Tablespoon(T)  extra virgin olive oil
2 Ounce(oz)  standard durum wheat (not whole wheat) thin spaghetti
1   small sweet onion, chopped
1/2   medium to large yellow bell pepper, seeded and chopped
1/2   medium to large red bell pepper, seeded and chopped
4 Cup(c)  napa cabbage, chopped
3 Tablespoon(T)  sesame oil
1 1/2 Tablespoon(T)  ginger, peeled and grated fresh
6 Tablespoon(T)  hoisin sauce
1/2 Cup(c)  soy sauce replacement
1/2 Cup(c)  rice vinegar
3/4 Pound(lb)  boneless, skinless, non brined chicken breasts, cooked

Preparation

Whisk together the vinegar, half of the soy sauce replacement, all the hoisin sauce, and the ginger and sesame oil in a small bowl. Put the chicken breasts into a Dutch oven or other heavy bottomed pot. Pour half of the vinegar mixture over the chicken and reserve the rest to use as the dressing. Add the remaining soy sauce replacement and 3 cups of low sodium water to the chicken. Bring to a boil over high heat, cover, reduce the heat, and over low heat until the chicken is cooked. This should take no longer than 10 minutes. When chicken is done, transfer it to a platter or plate and cover loosely with aluminum foil or plastic wrap or waxed paper and refrigerate until cool. To make the chow mein noodles: While the chicken is cooling, cook the 2 ounces of spaghetti per package instructions. (You want a cup of noodles after cooking.) Drain, rinse, and dry them on paper towels. Heat about 2 tablespoons of oil on a nonstick griddle over medium heat. Cook the noodles in small batches, stirring frequently. Cook until they turn a golden brown, then turn over and cook the other side. Remove and set aside on paper towels to drain and cool. These should be a bit crispy now, and perfect for your salad. When it has cooled, about 20 minutes, shred the chicken or slice it into long, thin strips. We use a couple of forks to shred it roughly into long strips. Put the chicken into a medium to large salad bowl and toss with 2 or 3 tablespoons of the reserved dressing. Season with white pepper to taste. Add the vegetables, starting with the napa cabbage, and toss with any remaining dressing. Sprinkle with your homemade chow mein noodles.

Additional notes

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