Chicken Lo Mein With Vegetables
Yield: 5 Servings
Recipe Source:
St. Louis Post-Dispatch - 09-28-1998
By Charlotte Balcomb Lane, Knight-Ridder/Tribune News Service

FOR SAUCE
1/2 c Low-sodium fat-free chicken broth
5 tb Low-sodium soy sauce
1 tb Lemon juice; plus
1 additional tsp. Lemon juice
2 tb Brown sugar
2 Garlic cloves; crushed

FOR STIR-FRY
Salt
12 oz Uncooked linguine or spaghetti
2 Boneless skinless chicken breasts; cut in strips (about 12 ounces)
2 tb Low-sodium soy sauce
2 tb Lemon juice
Nonstick cooking spray
1 tb Canola oil
1 Yellow onion; peeled, and sliced lengthwise in wedges
1 Carrot; peeled, and sliced lengthwise in strips - (about 1 cup)
1Yellow, red or green bell pepper; seeded, and sliced in strips - (about 1 cup)
12 oz Broccoli florets - (about 2 cups)
Ground black pepper
1 tb Cornstarch; mixed with
2 tb Chicken broth or water

To prepare sauce: Combine broth, soy sauce, lemon juice, brown sugar and garlic in a small bowl or measuring cup. Stir well to dissolve brown sugar. Place near the stove. To prepare stir-fry: Bring a kettle of lightly salted water to a boil; cook pasta according to package directions. Drain and set aside. Meanwhile, marinate strips of chicken in soy sauce and lemon juice. When you are ready to cook, drain the chicken thoroughly; discard the soy-lemon marinade. Lightly coat a wok or large skillet with cooking spray. Heat oil in wok until very hot, then add chicken and onion wedges. Cook over medium-high heat, stirring frequently, for 2 minutes. Add carrot, bell pepper and broccoli; cook, stirring occasionally, for 5 to 7 minutes or until broccoli is tender but still crisp. Pour in sauce; bring to a boil. Stir in cooked pasta; stir to coat evenly with sauce. Add black pepper to taste. Stir cornstarch mixture into the noodles and vegetables; cook about 30 seconds, or until sauce thickens slightly. Transfer to a serving dish or individual plates.