Chao Mian (Fried Noodles)

Chao Mian, or Fried Noodles, is a delightful Chinese dish that features stir-fried noodles tossed with colorful vegetables and high-protein chicken or tofu. It's a quick and flavorful lunch option that satisfies your cravings while providing a nutritious boost.

Ingredients

• Egg Noodles - 200g
• Chicken Breast - 150g (or firm tofu for a vegetarian option)
• Broccoli - 100g, chopped
• Carrot - 1 medium, julienned
• Bell Pepper - 1 medium, sliced
• Green Onion - 2 stalks, chopped
• Garlic - 2 cloves, minced
• Soy Sauce - 3 tablespoons
• Oyster Sauce - 1 tablespoon (omit for vegetarian)
• Sesame Oil - 1 tablespoon
• Vegetable Oil - 2 tablespoons
• Black Pepper - 1/2 teaspoon
• Salt - to taste

Steps

1. Cook the egg noodles according to package instructions, drain, and set aside.
2. If using chicken, slice it into thin strips. If using tofu, cut it into cubes.
3. Heat 1 tablespoon of vegetable oil in a large pan or wok over medium-high heat.
4. Add the chicken or tofu and stir-fry until cooked through, about 5-7 minutes. Remove from the pan and set aside.
5. In the same pan, add the remaining vegetable oil and sauté the garlic until fragrant, about 30 seconds.
6. Add the broccoli, carrot, and bell pepper to the pan and stir-fry for about 3-4 minutes until the vegetables are tender-crisp.
7. Return the cooked chicken or tofu to the pan, then add the cooked egg noodles.
8. Pour in the soy sauce, oyster sauce, sesame oil, black pepper, and salt. Toss everything together until well combined and heated through, about 2-3 minutes.
9. Garnish with chopped green onions before serving.

Nutrition

• Calories: 550
• Protein: 40 g
• Carbs: 70 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Rich in vitamins and minerals from assorted vegetables.

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