Chicken Chow Mein: Calorie-Counting Takeaway

Chicken chow mein is a popular dish, especially as a takeaway, but how many points are in this tasty meal? Chicken chow mein is a stir-fried noodle dish with vegetables, a savoury sauce, and sometimes protein. The calorie count can vary depending on the recipe and portion size. For example, a homemade version may contain fewer calories than a takeaway option, which can have up to 1100 calories per serving. A healthier recipe may have around 327 calories, while another homemade version could have 555 calories. So, depending on the recipe and portion size, the number of points in a chicken chow mein takeaway will vary.

Calorie content of takeaway chicken chow mein

Chicken chow mein is a popular dish, especially in the form of takeaways and at Chinese restaurants. However, it is also a dish that can be made at home, with a few simple ingredients, and can be a healthier alternative to the takeaway option.

A typical chicken chow mein consists of stir-fried noodles, vegetables, a savoury sauce, and sometimes protein. The protein is usually chicken, but can also be substituted with beef, shrimp, or tofu. The vegetables typically include cabbage, carrots, and onions, but other vegetables such as bell peppers, snap peas, and mushrooms can also be added.

The calorie content of a takeaway chicken chow mein can vary depending on the ingredients and portion size. A typical takeaway serving can contain as many as 1100 calories. This is significantly higher than a homemade version, which can be around 327 to 555 calories per serving.

For those watching their calorie intake, a homemade chicken chow mein can be a better option. By using healthier ingredients and controlling portion sizes, it is possible to create a delicious and nutritious meal that fits within a calorie-controlled diet. Additionally, making it at home allows for customization and the inclusion of extra vegetables, further reducing the calorie content.

In summary, the calorie content of a takeaway chicken chow mein can be quite high, but by preparing it at home with fresh ingredients and mindful portions, it is possible to significantly reduce the calorie count while still enjoying a tasty and satisfying meal.

How to make a healthier chicken chow mein

Chicken chow mein is a tasty, quick and simple dish that can be made healthier than a takeaway. The average man needs around 2,500 calories a day to maintain a healthy body weight, and the average woman needs 2,000 calories. A single portion of chicken chow mein from a takeaway can contain as many as 1100 calories, so making it at home can be a healthier option.

Ingredients

You will need the following:

• Chicken breast or thighs
• Noodles (egg noodles, rice noodles, or spaghetti)
• Vegetables (celery, onion, cabbage, carrots, bell peppers, snap peas, bean sprouts, broccoli, or mushrooms)
• Oil (peanut oil, canola oil, vegetable oil, sesame oil, or low-calorie oil spray)
• Soy sauce (light and/or dark)
• Oyster sauce
• Chicken broth
• Cornstarch
• Honey (optional)
• Thai ginger sauce (optional)
• Fish sauce (optional)

Method

• Cook the chicken: Dice or slice the chicken and cook over medium-high heat in a pan or wok until browned and cooked through. Remove from the pan and set aside.
• Sauté the vegetables: In the same pan, add a small amount of cooking spray or oil and sauté the vegetables until softened.
• Combine ingredients: Return the cooked chicken to the pan with the vegetables. Add the cooked noodles and the prepared sauce.
• Stir-fry: Stir-fry the ingredients until everything is heated through and well combined.
• Serve: Chicken chow mein is best enjoyed fresh and served hot, garnished with spring onions for extra freshness and crunch.

Tips for a Healthier Dish

• Focus on fresh ingredients and mindful portion sizes.
• Use a variety of colourful vegetables to increase nutritional value.
• Swap egg noodles for vermicelli, rice noodles, or spaghetti.
• Use low-calorie oil spray instead of regular oil.
• Add extra vegetables to increase the nutritional value, such as bell peppers, carrots, snap peas, or mushrooms.
• Use light soy sauce instead of dark soy sauce to reduce sodium levels.
• Avoid pre-crisped noodles, as these are often higher in fat and calories.

Chicken breast or chicken thigh?

Chicken chow mein is a popular Chinese dish that is relatively easy to make. It is made with stir-fried noodles, vegetables, a savoury sauce, and a protein of your choice. Chicken is the most popular protein option, but you can also use beef, shrimp, pork, or tofu.

Chicken chow mein is a healthier alternative to the oily takeaway version, which can have as many as 1100 calories per serving. Homemade chicken chow mein typically falls between 327 and 555 calories per serving.

Chicken breast and chicken thigh are both commonly used in chicken chow mein. Chicken breast is a leaner option, and it is often used in stir-fries because it is easy to slice into strips and stir-fry until browned and cooked through. However, chicken breast can become dry if overcooked, so it is important to keep an eye on it during cooking.

Chicken thigh, on the other hand, is a juicier option that is less likely to dry out during cooking. It is also typically more affordable than chicken breast. If using chicken thigh for chicken chow mein, it is important to make sure that the meat is cooked through, as dark meat can take longer to cook than white meat.

Both chicken breast and chicken thigh can be used to make delicious chicken chow mein. It ultimately comes down to personal preference. Some people prefer the leaner, easier-to-slice texture of chicken breast, while others prefer the juicier, more affordable option of chicken thigh.

To ensure the best results, it is recommended to slice the chicken thinly and marinate it before cooking. This will help to tenderise the meat and enhance its flavour. Additionally, using fresh ingredients and mindful portion sizes can help to create a healthier dish that still tastes great.

Vegetables to include

Chicken chow mein is a tasty and quick dish to make, perfect for a busy weeknight. The dish is typically made with stir-fried noodles, vegetables, a savoury sauce, and sometimes protein.

The beauty of chicken chow mein is that you can be flexible with the vegetables you include. Carrots, cabbage, and green onions are a great base for your dish, providing colour, texture, and flavour. You could also add celery, which is a common addition, sautéed until softened before adding the cabbage.

If you want to bulk up the vegetable content, you could add bell peppers, snap peas, or mushrooms. Bean sprouts are another popular choice, and baby corn, broccoli, spinach, kale, and bok choy are all options to consider. You can get creative and use whatever vegetables you have available.

Some recipes call for marinating the chicken in light soy sauce before stir-frying, and you can also add other vegetables to the chicken during this process. For example, you could add sliced peppers and mushrooms to the chicken as it cooks, before combining with the other ingredients.

So, to summarise, a good selection of vegetables to include in your chicken chow mein could be:

• Carrots
• Cabbage
• Green onions
• Celery
• Bell peppers
• Snap peas
• Mushrooms
• Bean sprouts

How to make a vegetarian version

Chicken chow mein is a popular Chinese dish that consists of stir-fried noodles with vegetables, meat (such as chicken, beef, shrimp, or pork), and a savoury sauce. A single portion of chicken chow mein can contain up to 1100 calories, but healthier alternatives with fewer calories are available.

To make a vegetarian version of chicken chow mein, simply leave out the chicken. You can also swap out the chicken for tofu if you want to add more protein while keeping the dish vegetarian.

Ingredients:

• Noodles (dried egg noodles, chow mein noodles, or vermicelli)
• Vegetables (celery, onion, cabbage, bell peppers, carrots, snap peas, mushrooms, green onions, zucchini, bok choy)
• Vegetable oil or peanut oil
• Garlic
• Ginger
• Soy sauce (light and/or dark)
• Oyster sauce
• Chicken broth
• Sugar
• Salt
• Spring onions

Instructions:

• Chop all the vegetables and have them ready before you start cooking.
• Bring a large pot of salted water to a boil.
• Cook the noodles according to the package instructions until just tender. Drain and set aside.
• Heat oil in a large wok over medium-high heat.
• Add the garlic and ginger, and stir-fry for about 30 seconds, or until fragrant.
• Add the celery and onion, and sauté for several minutes until the onion becomes soft.
• Add the cabbage and sauté for a few more minutes until soft.
• Turn down to medium heat, add the noodles and soy sauce. Stir-fry for about 2 minutes or until the noodles are heated through.
• Add the cooked noodles back into the wok, along with the rest of the vegetables.
• Pour the chicken broth mixture into the wok and cook until warmed through, stirring constantly to blend everything.
• Garnish with spring onions and serve immediately while hot.

You can store leftovers in an airtight container in the fridge for up to 3 days.

Frequently asked questions