Healthful lo mein will make you forget all about ordering Chinese takeout

Ordering Chinese takeout food for dinner might sound like a good idea, but wouldn’t it be a better idea to create something with more nutrition and less fat and sodium? With our better-than-takeout Chicken and Peanut Lo Mein, we’ve kept the flavors of this popular Chinese dish while cutting the fat, sodium and calories.

Our lo mein is served over whole-wheat noodles to complement the bold and savory flavors while adding fiber to help you feel full. The mild flavor of the chicken breast pairs well with the ginger, garlic and sesame. Onion, carrots, broccoli and celery add harmonious tastes and textures, while the shiitake mushrooms provide an earthy, balancing flavor. The saucy lime juice dressing provides some tangy contrast.

The zesty ginger may help relieve pregnancy-related nausea, and it's often cited as a fix for other ailments. Some people use it for osteoarthritis and rheumatoid arthritis, but the research doesn’t quite prove that it's beneficial. Ginger supplements taken in large amounts may lead to blood thinning, but including a bit of ginger in your lo mein, shouldn’t be a problem.

To make a vegetarian version of this traditional dish, simply replace the chicken with a 14-ounce package of firm tofu that has been sliced into six pieces and then press the liquid out with paper towels. Fresh or frozen shelled edamame also works as a good protein source. Use a 10-ounce package. One last tip: Instead of using chicken broth, use vegetable broth.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email HenryFordLiveWell@hfhs.org.

Chicken and Peanut Lo Mein

Serves: 4 / Prep time:  20 minutes / Total time: 45 minutes

8 ounces dry whole-wheat spaghetti

1 pound boneless, skinless chicken breast, cut into 1-inch pieces

1 tablespoon canola oil, divided

3 cloves garlic, minced

1-inch piece fresh gingerroot, peeled and minced

1 large onion (red or white, or 1 bunch scallions), sliced

4 carrots, peeled and sliced

1 bunch broccoli, chopped

2 ribs celery, sliced

4-ounce package shiitake mushrooms, sliced

1 teaspoon sesame oil

3 tablespoons reduced-sodium soy sauce

¾ cup low-sodium chicken broth

¼ teaspoon black pepper

Juice of 1 lime

1 tablespoon cornstarch

1 tablespoon brown sugar

¼ cup unsalted peanuts, chopped

Heat water for spaghetti in a large stockpot and cook according to package directions (minus salt and oil).

Heat 1 teaspoon of the oil in a large sauté pan. Add chicken and sauté until browned and cooked through. Remove from pan and set aside.

Heat the remaining 2 teaspoons of oil and sauté garlic, ginger and onion until fragrant. Add carrots and sauté for 3-5 minutes, stirring occasionally. Add broccoli and celery, and sauté 3-5 minutes. Add mushrooms and sauté 3-5 minutes. Cook until broccoli is crisp-tender and bright green.

To prepare sauce, mix sesame oil with soy sauce, chicken broth, black pepper, lime juice, cornstarch and brown sugar. Add cooked chicken and sauce to vegetables and bring to a boil. Cook just until sauce is thickened, about 2 minutes. Stir in cooked noodles, top with peanuts and serve.

Cook’s note: To make this a vegetarian recipe, replace the chicken with a 14-ounce package of firm tofu sliced into 6 pieces (pressing out the extra liquid using a paper towel) or a 10-ounce package of shelled edamame (replacing the chicken broth with vegetable broth).

From Henry Ford LiveWell

535 calories (24% from fat), 14 grams fat (2 gram sat. fat), 47 grams carbohydrates, 39 grams protein, 490 mg sodium, 68 mg cholesterol, 117 mg calcium, 11 grams fiber. Food exchanges: 2 starch, 3 vegetables, 3 ½ meat.

This article originally appeared on Detroit Free Press: Reduced-fat lo mein is a healthful alternative to Chinese takeout