Whole Grain Chow Mein
My kids are picky eaters, but teriyaki and hoisin sauces work wonders with them. They love the meatballs, and I swap the noodles for whole-grain pasta.
My kids are picky eaters, but teriyaki and hoisin sauces work wonders with them. They love the meatballs, and I swap the noodles for whole-grain pasta.
- 1/4 teaspoon pepper
- 2 tablespoons canola oil
- 2 tablespoons hoisin sauce
- 1 cup bean sprouts
- 6 ounces uncooked whole wheat spaghetti
- 2 cups small fresh broccoli florets
- 3/4 cup fresh baby carrots halved diagonally
- 4 green onions diagonally sliced
- 12 ounces refrigerated fully cooked teriyaki and pineapple c thawed
- additional sliced green onions
- 2 bunches baby bok choy trimmed and cut into 1-inch pieces (about 2 cups)
- 1/2 cup reduced-sodium chicken broth divided
- 3 tablespoons reduced-sodium soy sauce divided
- Carbohydrate 3.50642934784185 g
- Cholesterol 0.16 mg
- Fat 4.87078274418397 g
- Fiber 0.352571969816623 g
- Protein 1.22419925027342 g
- Saturated Fat 0.379940174776903 g
- Serving Size 1 1 serving (139g)
- Sodium 321.252518001025 mg
- Sugar 3.15385737802522 g
- Trans Fat 0.0707154055509971 g
- Calories 61 calories
Step-by-step
- Cook spaghetti according to package directions; drain.
- In a large nonstick skillet, heat oil over medium-high heat. Add broccoli, bok choy and carrots; stir-fry 4 minutes. Stir in 1/4 cup broth, 1 tablespoon soy sauce and pepper; reduce heat to medium. Cook, covered, 3-5 minutes or until vegetables are crisp-tender. Stir in green onions; remove from pan.
- In same skillet, mix hoisin sauce and the remaining broth and soy sauce; add meatballs. Cook, covered, over medium-low heat 4-5 minutes or until heated through, stirring occasionally.
- Add bean sprouts, spaghetti and broccoli mixture; heat through, tossing to combine. Top with additional green onions.
My Family's Favorite Whole Grain Chow Mein
As a busy mom, finding quick, healthy, and delicious meals that please even the pickiest eaters can feel like a constant quest. My kids, bless their hearts, are notorious for their selective palates. But I've discovered a secret weapon in the kitchen: a simple twist on a classic chow mein recipe that has become a family favorite. It all started with a desire for a healthier take on takeout. We all love chow mein, but the high sodium content and questionable ingredients in many restaurant versions had me looking for a better alternative.
The solution came in the form of whole wheat spaghetti and a generous helping of fresh vegetables. I started experimenting with different combinations, and that’s when the magic happened. The teriyaki and hoisin sauces brought the familiar savory-sweet flavors we all craved, but with the added bonus of a healthier noodle base. The whole wheat spaghetti adds a satisfying chewiness and a nutritional boost compared to regular noodles, making the dish more filling and providing essential fiber.
The secret ingredient? Perhaps it's the joy of seeing my children happily gobble up their dinner without the usual protests. But honestly, it's likely the combination of sweet teriyaki, tangy hoisin, and the vibrant crunch of fresh vegetables. The recipe is incredibly versatile, too. Feel free to swap out vegetables based on what you have on hand or what's in season. Broccoli, bok choy, and carrots are my staples, but bell peppers, snow peas, or mushrooms would be equally delicious.
This recipe is more than just a quick weeknight dinner; it's a testament to the power of a little creativity in the kitchen. It’s a way to sneak in extra veggies and whole grains without compromising flavor. The simple ingredients and straightforward steps make it accessible for even the most novice cooks, and the results are consistently impressive. My kids frequently request this dish, and I can honestly say I feel good about serving it. It’s a balanced meal, satisfying enough for even the most ravenous appetites, yet light enough to not weigh anyone down. It's a winner in our house, and I hope it becomes one in yours, too.
Beyond the Recipe:
This whole grain chow mein isn't just about a delicious meal; it's about creating healthy habits within the family. The satisfaction of creating a meal from scratch, where you know exactly what's going into it, is immeasurable. It encourages kids to participate in the cooking process, fostering a positive relationship with food and teaching valuable life skills. I’ve noticed my kids are much more inclined to try new vegetables when they've helped prepare the dish, and the pride they feel in their contributions is wonderful to witness. It's a bonding experience and a chance to teach them the importance of healthy eating habits. This is more than just a recipe; it’s an opportunity to create cherished family memories around the dinner table. It’s about making healthy choices taste delicious, and sharing those moments with the people you love most.
Tips and Variations:
- Protein Power-Up: While the teriyaki meatballs are delicious, you can easily add other protein sources like grilled chicken, shrimp, or tofu.
- Spice it Up: Add a pinch of red pepper flakes for a touch of heat.
- Make it Vegetarian: Omit the meatballs and add extra vegetables for a hearty vegetarian option.
- Meal Prep Magic: Prepare the vegetables ahead of time and store them in the refrigerator to save time on busy weeknights.
- Leftovers are Great: This chow mein reheats beautifully and tastes even better the next day!
I hope this recipe brings your family as much joy as it brings mine. It's a testament to the fact that healthy eating doesn't have to be boring – it can be delicious, fun, and a great way to connect with your loved ones.
