A healthy makeover to a takeout staple: Recipe for chicken and shiitake lo mein

Chinese takeout is always a treat, but it can be hard to sort out whether it's a healthy one.

Of course, with egg rolls, spareribs and fried rice, there's not much guessing. But when it comes to the vegetable stir-fries and noodle dishes, the answer isn't as obvious as we'd like.

In principle, most Chinese stir-fries and noodle or rice dishes should be nutritionally sound. Lots of vegetables and carbohydrates and smaller amounts of saturated fat from meat. But those ingredients usually are accompanied by plenty of oil and sodium in the wok.

If you really want to enjoy the healthy balance of ingredients in Chinese dishes, you can take matters into your own hands. This chicken and shiitake mushroom lo mein has all the flavour of the restaurant version, but just 20 ml (4 tsp) of oil and a lot less sodium.

Start by substituting whole-wheat spaghetti for the traditional lo mein noodles. This adds fibre and a pleasant, nutty flavour.

Next, for both the sauce and the chicken marinade, use dark soy sauce. This is richer, sweeter and more full-bodied than traditional soy sauce, and that means you can use less and cut the sodium.

Finally, use a non-stick skillet or a well-seasoned wok in order to get away with using a small amount of oil. Peanut oil is an excellent choice for stir-frying because it can be heated to a relatively high temperature and adds a nice peanut flavour.

Chicken and Shiitake Mushroom Lo Mein

Sauce

125 ml ( 1/2 cup) reduced-sodium chicken broth

10 ml (2 tsp) cornstarch

10 ml (2 tsp) dark soy sauce

5 ml (1 tsp) light brown sugar

5 ml (1 tsp) oyster sauce

Stir-fry

500 g (16 oz) whole-wheat spaghetti

1 egg white

10 ml (2 tsp) cornstarch

5 ml (1 tsp) dark soy sauce

20 ml (4 tsp) peanut oil, divided

500 g (1 lb) boneless, skinless chicken breasts, cut crosswise into 5-mm ( 1/4-inch) slices

1 medium yellow onion, halved and cut into thin slices

250 g (8 oz) shiitake mushrooms, stems removed, sliced (about 500 ml/2 cups)

2 medium carrots, peeled and cut into matchsticks (about 250 ml/1 cup)

1 red bell pepper, cored and thinly sliced

6 scallions, cut into 7.5-cm (3-inch) pieces then sliced lengthwise

4 cloves garlic, minced

10 ml (2 tsp) grated fresh ginger

Sauce: In a small bowl, whisk together broth, cornstarch, dark soy sauce, brown sugar and oyster sauce. Set aside.

Stir-fry: Bring a large pot of salted water to a boil. Add spaghetti and cook according to package directions. Drain and set aside.

Meanwhile, in a medium bowl, whisk together egg white, cornstarch, dark soy sauce and 5 ml (1 tsp) of the oil. Add chicken and mix thoroughly.

In a large non-stick skillet or wok, heat 5 ml (1 tsp) of the oil over medium-high. Swirl oil to coat bottom of pan. Add onion and stir-fry until softened, about 3 minutes.

Add mushrooms, carrots, bell pepper and scallions. Stir-fry until vegetables are softened, about 5 minutes. Transfer to a serving platter and set aside.

Return skillet to medium-high and add another 5 ml (1 tsp) of the oil. Swirl oil to coat bottom of pan. Add chicken in an even layer and cook for 3 minutes. Turn chicken and cook until no longer pink in centre, about 3 minutes more.