Weight Watchers-friendly Chicken Chow Mein
Ingredients:

  • 8 oz whole wheat chow mein noodles or lo mein noodles (6 points per serving)
  • 1 lb boneless, skinless chicken breast (0 points)
  • 2 tsp olive oil (2 points)
  • 2 cups shredded cabbage (0 points)
  • 1 cup carrot sticks (0 points)
  • 1/2 cup bell peppers, sliced (0 points)
  • 1/2 cup sliced mushrooms (optional) (0 points)
  • 1/4 cup green onions, chopped (0 points)
  • 2 cloves garlic, minced (0 points)
  • 1 tsp ginger, minced (0 points)

For the sauce:

  • 1/4 cup reduced-sodium soy sauce (0 points)
  • 2 tbsp oyster sauce (1 point)
  • 1 tbsp hoisin sauce (1 point)
  • 1 tbsp rice vinegar (0 points)
  • 1 tsp sesame oil (1 point)
  • 1 tsp cornstarch mixed with 1 tbsp water (0 points)
  • Red pepper flakes to taste (optional)

Directions:

  1. Cook the noodles: Boil the whole wheat chow mein noodles according to the package directions. Drain, rinse with cold water, and set aside.
  2. Prepare the chicken: While the noodles are cooking, slice the chicken breast into thin strips. Heat 1 tsp olive oil in a large pan or wok over medium-high heat. Cook the chicken until browned and cooked through, about 5-6 minutes. Remove from the pan and set aside.
  3. Stir-fry the vegetables: In the same pan, add the remaining 1 tsp olive oil. Stir-fry the garlic, ginger, cabbage, carrots, bell peppers, and mushrooms (if using) until the vegetables are just tender but still crisp, about 4-5 minutes.
  4. Prepare the sauce: In a small bowl, whisk together the soy sauce, oyster sauce, hoisin sauce, rice vinegar, sesame oil, and cornstarch slurry.
  5. Combine and stir-fry: Add the cooked noodles and chicken back into the pan with the vegetables. Pour the sauce over the mixture and toss everything together. Cook for an additional 2-3 minutes, stirring frequently, until the sauce has thickened and evenly coats the noodles.
  6. Garnish and serve: Top with chopped green onions and red pepper flakes if desired. Serve hot!

Nutritional Information (per serving, assuming 4 servings):

  • Calories: 290
  • Fat: 6g
  • Carbohydrates: 35g
  • Protein: 28g
  • Weight Watchers Points: 6 points per serving

Tips:

  • Low-carb option: You can swap out the chow mein noodles for spiralized zucchini or shirataki noodles to make this dish even lower in points.
  • Vegetable variety: Feel free to add other vegetables like snap peas, baby corn, or bok choy to increase the fiber content and nutritional value.
  • Marinate the chicken: For added flavor, you can marinate the chicken with a little soy sauce, garlic, and ginger before cooking.
  • Sauce adjustment: You can reduce the amount of hoisin or oyster sauce slightly if you prefer a lighter sauce.

Benefits:

  • Low in points: This version of chicken chow mein uses whole wheat noodles and lean chicken breast to keep the points low while maintaining the rich flavor of the original dish.
  • High in protein: With 28g of protein per serving, this dish is filling and helps to maintain muscle mass while keeping you on track with your Weight Watchers goals.
  • Vegetable-packed: Loaded with cabbage, carrots, and bell peppers, this recipe provides plenty of fiber and nutrients, making it a balanced and healthy meal.

Conclusion:

This Weight Watchers-friendly Chicken Chow Mein is a delicious and satisfying one-pan dinner that’s perfect for busy weeknights. With tender chicken, crisp vegetables, and flavorful noodles, it’s a lighter take on the classic Chinese takeout favorite, all while staying within your points budget!