Healthy Baked Chicken Chow Mein

Iyi chicken chow mein mapepa ane ma-codp noodles sezvamuchawana mumitambo yeChina, asi pasina mafuta. Chero imwe neimwe inoshandisa mazana emadhora mazana mana. Iri kadhi rakanyorwa zvakare nemvumo kubva kuMoyo Smart Chinese Cooking, naStephen Wong.

Zvamunoda

• 1 pound boneless chicken mazamu
• 1 pound Chinese-style noodles (steamed, kana kubika
• thin egg noodles )
• 1 1/2 cups chicken stock
• 1 kikapu ginger (minced)
• 1/2 mukombe zvinyoro eiii (yakatswa)
• 3 Makuru akaoma
• ChiChinese mushroom , yakanyoroveswa uye yakatsetseka
• 2 makapu Chinese flowering chives (kana, mavara ezvinyoro, akachekwa muimba)
• 2 maspuniki
• sesame mafuta
• 3 makapu nyemba inomera (yakasimba yakazara)
• Pirasi yakasvibira kuvira
• Kuti marinate:
• 1 tablespoon soy sauce
• 1/4 tablespoon munyu
• 1 tablespoon
• dry sherry wine
• 1/4 teaspoon mutsvuku pepper
• 1 tablespoon cornstarch

Nzira Yokuita Izvo

1. Gadzirai huku uye marinade zvinoshandiswa (soy muto, munyu, sherry yakaoma, pepper tsvuku , uye cornstarch), fungai zvakanaka uye ivai nechero.
2. Blanch noodles muhuwandu hwemvura inopisa kweminiti imwechete kana semapurogiramu emapakiti. Shamba zvakanaka uye ufare zvishoma. Fluff up noodles kubvumira kuoma. Pakaomeswa, kuparadzira zvinyuchi zvakasununguka patafura yakakura yakagadzirwa nealuminium pepi.
3. Gadzira huni chevhiri mukati-yakakwirira. Bvisa noodles kwemaminitsi mashanu kune rumwe rutivi, kutarisa kazhinji, kusvikira wakachirwa asi usina kupiswa. Dziirwa.

1. Parizvino, kupisa wok pamusoro pokupisa kukuru, kuwedzera zviyo uye kuunza kubika. Wedzera ginger, anyanisi, uye mushwa uye gadzirira maminitsi 1. Wedzerai huku uye gadzira maminitsi maviri. Nzvimbo inofanira kuvhara zvishoma. Wedzera mazai emuchero kana kuti vemaii eiii nesamee mafuta; fambisa kusanganisa kwemaminiti 1. (Kana ukashandisa zvimedu zveeiii, gadzira maminitsi makumi matatu).
2. Bvisa kubva pakupisa. Itai kuti mahairi anye. Nyaya ne pepper. Dururirai chicken musanganiswa pamusoro peanodles uye mushumire.

Nutritional Guidelines (pakushanda)
Calories	729
Total Fat	24 g
Saturated Fat	6 g
Unsaturated Fat	10 g
Cholesterol	95 mg
Sodium	2,244 mg
Carbohydrates	81 g
Dietary Fiber	5 g
Protein	46 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)