Keto Chicken Lo Mein

Keto Chicken Lo Mein

This Ketogenic Chicken Lo Mein meals is one of my favorites for either lunch or dinner!

Is there anything better than a lovely bowl of just cooked, tender vegetables and juicy chicken, coated in a delicious sauce?

Yep. Adding kelp noodles to the mix.

Wow guys, just…wow! I had never even heard of kelp noodles until recently and was hesitant to say the least about trying them. I admit to being scarred for life buy the old Shiratake noodles with the distinct aroma, so I wasn’t really expecting these kelp noodles to be any different.

But they have no smell. NONE, I promise. They don’t really have a flavour either, but take on the taste of the sauce nicely. And they have the most divine mouth feel to them. They remind me a bit of rice vermicelli noodles, with a bit of crunch.

Anyway. If you’ve been missing noodles and on the fence about trying kelp noodles, then rest assured that you won’t be disappointed when you do.

Hands-on: Overall:

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Nutritional values (per serving)

Total Carbs 11.8 grams
Fiber 3.4 grams
Net Carbs 8.3 grams
Protein 31.4 grams
Fat 19.1 grams
of which Saturated 4.4 grams
Energy 347 kcal
Magnesium 67 mg (17% RDA)
Potassium 1,013 mg (51% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (38%), fat (52%)

Ingredients (makes 4 servings)

  • 500 grams chicken breast, skin off (1.1 lb)
  • 1 head bok choy, sliced stems and leaves, separated (400 g/ 14.1 oz)
  • 2 tbsp goose fat, or ghee, extra virgin olive oil, etc. (30 g/ 1.1 oz) – I like the depth of flavour that you get with the goose fat
  • 1 cup sliced mushrooms (70 g/ 2.5 oz)
  • 1 cup sliced red bell pepper (150 g/ 5.3 oz)
  • 3 medium spring onions (45 g/ 1.6 oz)
  • 1 small red onion (60 g/ 2.1 oz)
  • 1 ½ cups of chicken broth (360 ml/ 12 fl oz)
  • 2 tbsp coconut aminos or tamari (30 ml)
  • 1 tbsp oyster sauce or fish sauce (15 ml)
  • 1 tbsp rice vinegar (15 ml)
  • 1 tbsp fresh grated ginger
  • ½ tbsp fresh grated garlic
  • 1 tsp arrowroot powder (9 g/ oz) – can substitute xanthan gum for lower carbs, if consumed
  • 1 package kelp noodles (340 g/ 12 oz)
  • 1 tsp sesame seeds
  • 2 tbsp extra virgin olive oil (30 ml)

Instructions

  1. Slice chicken breast into thin strips.
  2. Remove the leafy tops of the bok choy leaves and set aside. Slice the stems into thin slices. Cut the red onion into wedges and separate the layers.
    Keto Chicken Lo Mein
  3. Spoon the goose fat into a fry pan and place over high heat. Quickly fry the chicken strips until browned. Remove chicken from pan and place aside.
  4. Combine chicken broth, coconut aminos, rice vinegar, oyster sauce, ginger, garlic and arrowroot powder together and whisk until well blended.
    Keto Chicken Lo Mein
  5. Add red pepper, mushrooms, red onion and bok choy stems to the frying pan where you cooked the chicken and stir fry until just tender. Remove from pan and set aside.
  6. Pour sauce mixture into frying pan and cook over medium heat until thickened.
    Keto Chicken Lo Mein
  7. Meanwhile, finely slice the bok choy leaves. Slice the spring onions on an angle for better presentation. Place in a bowl with the bok choy leaves.
  8. Remove kelp noodles from package, rinse well and cut to size if required.
  9. Once sauce is thickened, place the kelp noodles, chicken and the sir fried vegetables in the frying pan and toss to combine. Add the bok choy leaves and spring onions, remembering to retain a small amount of spring onion for garnish. Cook gently for about 5 minutes.
    Keto Chicken Lo Mein
  10. Serve garnished with spring onion, olive oil and sesame seeds. Keto Chicken Lo Mein
    Leftovers can be stored in a sealed container in the refrigerator for 3 days.
    Keto Chicken Lo Mein

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Article source: https://ketodietapp.com/Blog/post/2017/12/17/keto-chicken-lo-mein

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