If you are looking for a filling meal that is low in calories, gluten free, full of flavour, you can’t go past this flat rice noodle dish, Chicken Chow Fun. Rice flour noodles are much lower in calories than their wheat based counterparts, and lend themselves to Asian flavours. I’ve adapted this from recipe from Martin Yan’s website http://www.yancancook.com/menus/40/week40_entree03.html swapping the original Beef with Chicken, cutting the amount of noodles in half and adding some Bok Choy and celery for a bit more flavour and bulk.
I’m making this for a low calorie lunch, cooking them the night before, and and have some concerns as to how these noodles will hold up to re-heating, more on that later. My other concern is maybe I mucked up my calorie calculation, taking the above photo on a large serving pate, it looks huge but is only 325 calories per serving. There is very little protein in it, but this is by far the largest serving of food I have seen that I could eat for around 300 calories. The Singapore noodles in this post http://www.45degrees.co.nz/low-calorie-singapore-noodles/ come a very close second.
The scary thing is I could easily cut out the chicken, and swap 120 calories for something bulkier, like prawns (shrimp) or fish. Anyway, as I write the Chicken Chow Fun dish is sitting in the fridge, awaiting tomorrows divvy up for Lunch. The next paragraph will be written after that meal, and will be an honest statement of how it went down.
The next day verdict.
As you can see from the photo above, this is a big plate of food for a low calorie meal, around 450 grams of food in fact. The noodles held up really well in the refrigerator overnight. I microwaved these for 3 minutes on medium to re-heat them for lunch, stopping after each minute to give them a stir. It was as if they had just come out of the Wok, not mushy at all. I loved them, the noodles were so fresh, and the veggies retained their flavour. The small amount of chicken delivered an intense flavour hit when I struck one, but I think the dish would be fine without the chicken, in fact, next time I’ll fry up some egg omelette’s and chop them through.
Chicken Chow Fun
100 grams dried wide rice noodles
3 Tbsps. dark soy sauce
2 tsps. dry sherry or Chinese rice wine
1 tsp. cornstarch
100 grams chicken breast, thinly sliced across the grain
1/2 cup chicken stock
1 Bok Choy, white roots sliced and leaves intact
1 stick of celery sliced into 1 cm dice
2 tsps. oyster sauce
1 tsp vegetable oil
1-2 onions chopped into wedges
2 spring onions, cut into 1-inch pieces
Soak the noodles in warm water until softened, about 15-20 minutes; drain.
Combine 1 tablespoon of the dark soy sauce, the rice wine, and cornstarch in a small bowl; add the beef and stir to coat. Let stand for 10 minutes.
Combine the Chicken broth, oyster-flavored sauce and the remaining 2 tablespoons dark soy sauce in a bowl. Set the sauce aside.
Heat wok over medium-high heat. Add the oil, swirling to coat the sides. Add the onions and stir-fry for 1 minute. Add the chicken and the green onions; stir-fry until for 3 or 4 minutes, with the lack of oil, thing might get sticky, so be prepare to add some chicken stock. Add the Bok Choy, noodles to the wok and toss gently. Add the sauce toss to coat evenly. Continue to cook for about 3-4 minutes more. Serve immediately.
Note: If you have a high heat delivering cook top and can contain the heat, this will cook faster, on my old stovetop, a little patience is required.