Main courses
Chicken chow mein
Quick chow mein combines wok-fried noodles, chicken and crunchy vegetables with a simple soy sauce.
Servings in this printout: 4
Ingredients
- 300 g cooked and drained egg wheat noodles
- 400 g boneless, skinless chicken thigh meatin thin strips
- 2 tbsp neutral oil
- 2 piece a clove of garlicshredded
- 200 g white cabbagein strips
- 1 piece carrotin thin strips
- 3 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 tsp sesame oil
- 12 g spring onionin slices
Method
- Cook the noodles according to the instructions on the package until just cooked. Drain.
- Mix soy sauce, oyster sauce and sesame oil.
- Heat the wok until hot and add oil. Fry the chicken until cooked and set aside.
- Fry the garlic, cabbage and carrot quickly in a wok. Add noodles and sauce.
- Return the chicken to the wok and turn everything until hot. Finish with spring onions.
Original recipe nutrition per serving
The nutrition values below belong to the original recipe. They are not nutrition values for the separate GL-only version. No macro package has been verified for the GL-only version.
Nutrition values are approximate estimates, not laboratory analyses. Products and portion size affect the result.
- Net carbs
- 27.51 g
- Total carbohydrates (incl. fibre and polyols)
- 31.14 g
- Protein
- 26.36 g
- Fat
- 12.09 g
A reliable glycemic load estimate is not available.
Some ingredient data or calculation inputs could not be verified, so there is no reliable estimate for the whole serving.
Why is the estimate missing?
- soy sauce · A suitable GI value was unavailable for this ingredient.
- oyster sauce · Suitable nutrition data was unavailable for this ingredient or product.
- Suitable nutrition data was unavailable for this ingredient or product.
Estimate for the modified recipe
Original recipe GL unavailable
The estimate applies to the ingredients, amounts and preparation described below.
Calculated GL · 11.9–12.2 / serving
Confidence · Low Some values or assumptions in the calculation are uncertain.
The estimate uses the ingredients and amounts in this version and the available source data. Small amounts of carbohydrate were left out of the calculation.
The range describes only named comparator scenarios. It is not a biological range or confidence interval for the whole meal.
How was the estimate calculated?
This estimate applies only to the amounts and preparation details below. The original recipe nutrition is not a macro package for this version.
The range uses two comparators for the same 300 g of cooked, drained noodles: egg fettuccine (GI 47) and wheat noodles (GI 48.2). Stir-frying can affect the response. The 12 g batch amount of oyster sauce contributes 0.93 g carbohydrate per serving outside the calculation. Vegetables and soy sauce use assigned GI codes.
GI-unmatched available carbohydrate omitted, up to 1 g/serving. Its effect is not assumed to be zero.
Confidence: low. An ingredient-based estimate, not a measurement of the prepared meal.
GI value reported in a source
Value used in the model
Original recipe amounts and preparation
- 300 g · cooked and drained egg wheat noodles
- 400 g · boneless, skinless chicken thigh meat
- 2 tbsp · neutral oil
- 2 piece · a clove of garlic
- 200 g · white cabbage
- 1 piece · carrot
- 3 tbsp · soy sauce
- 1 tbsp · oyster sauce
- 1 tsp · sesame oil
- 12 g · spring onion
Cook the noodles according to the instructions on the package until just cooked. Drain. Mix soy sauce, oyster sauce and sesame oil. Heat the wok until hot and add oil. Fry the chicken until cooked and set aside. Fry the garlic, cabbage and carrot quickly in a wok. Add noodles and sauce. Return the chicken to the wok and turn everything until hot. Finish with spring onions.
Separate version amounts and preparation
Servings for these amounts · 4
- 300 g · Cooked drained wheat egg noodles
- 400 g · Chicken thigh
- 6 g · Garlic
- 200 g · White cabbage
- 60 g · Carrot
- 54 g · Soy sauce
- 12 g · Spring onion
- 12 g · Lee Kum Kee oyster sauce
- 2 tbsp · Cooking oil
- 5 ml · Sesame oil
Cook and drain the wheat egg noodles and weigh 300 g. Mix 54 g soy sauce, 12 g Lee Kum Kee Premium Oyster Sauce and 5 ml sesame oil. Stir-fry 400 g chicken in 2 tbsp oil until cooked and set aside. Stir-fry 6 g garlic, 200 g cabbage and 60 g carrot. Add noodles, sauce and chicken, toss until hot, add 12 g spring onion and divide into 4 servings.
Research sources and technical details
Source names and technical notes appear in their original form.
Sources and limitations · A
- Perry et al., boiled egg fettuccine · Atkinson et al. 2021 supplemental table 1, row 1485. Mother Earth egg fettuccine, glucose reference, GI 47 (n=14). Original study: Perry et al., PMID 10872434.HUMAN_GI
- Kim et al., boiled wheat noodles · Kim et al. 2019, Table 3, fresh wheat noodles, glucose reference, GI 48.2.HUMAN_GI
- AFCD F006044, F002806, F004193, F008065, F006250 · CC BY-SA 3.0 Australia.CARBOHYDRATE
- Fineli 320, 300 · CC BY 4.0.CARBOHYDRATE
- Lee Kum Kee Premium Oyster Sauce · 31 g CHO per 100 g.CARBOHYDRATE
- GI coding method · Vegetable GI code.PUBLISHED_CODING
- Low carbohydrate food coding · Soy sauce GI code.PUBLISHED_CODING
Notes
- If the wok is small, fry the ingredients in two batches so that they brown and do not steam.