Chicken Lo Mein

Portion Size: 3 oz. boneless meat, ½ cup pasta, ½ cup vegetables (approx. 1 ½ cups)

Ingredients: Yields: 8 servings

Ingredients Notes: 
2 ½ pounds boneless skinless chicken breast Trim all visible fat. Cut into small thin strips
1 lb. spaghettiMay use whole grain 
1/2 cup reduced-sodium  soy sauce
1 tablespoon sesame oil
¼ cup hot water
1 tablespoon chicken bouillon
¼ cup brown sugar
2 teaspoons garlic powder or garlic cloves minced
2 tablespoon oil
2 cups carrotsWash thoroughly, peeled,  and sliced thin
2 cups broccoli Wash thoroughly, cut into bite size pieces
1 large onionWash thoroughly before cutting, sliced
2 tablespoons sesame seeds, toasted
For gluten free (GF): Use GF spaghetti, GF soy sauce, and GF bouillon. Always check each ingredient to be sure it is gluten free.

Directions:

Steps:Directions: Critical Control Point / Quality Assurance
1In a small bowl, dissolve chicken  bouillon in hot water. Add soy sauce, brown sugar, sesame oil and garlic in the small bowl. Stir.
2Prepare pasta according to directions on package. Drain reserving 1 cup water
3In a medium high heated skillet, add oil. Add chicken and brown. Add sauce mixture, cook all together for about 2 minutes and remove from pan.Minimum Temperature 165°F for chicken
4In the same pan, sauté onions until golden brown. Remove from heat.
5In a separate skillet, stir fry carrot until just tender. Add broccoli and cook until just tender.
6In a large pot combine reserved water, pasta, vegetables and chicken.  Toss to coat. Top with sesame seeds. Serve hot.

Jacqueline Larson M.S., R.D.N. and Associates