Vegetable Chow Mein
Inspired by techniques from NYT Cooking and Serious Eats.
This vegetarian variant follows the chow mein method but leaves out chicken and oyster sauce, stir-frying peppers, carrot, mangetout and bean sprouts in a soy glaze with the noodles fried loose.
Always check the labels of the products you use.
Method
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EU nutrition claims
- Source of protein: 3.2 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
- Low saturated fat: 1.1 g saturated fat per 100 g, 3% of energy (limits ≤ 1.5 g and ≤ 10%)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 118 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
1 g per serving
2 % of the 50 g daily maximum · 4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large pot (at least 4 litres)
- colander
- rimmed baking tray
- wok (35 cm) or large non-stick frying pan (30 cm)
- wok spatula or tongs
- small bowls for the prepared ingredients
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 392 kcal |
| Protein | 12.5 g |
| Carbohydrate | 55.2 g |
| of which sugars | 7.7 g |
| of which free sugars | 1 g |
| Fat | 14.2 g |
| of which saturates | 1.3 g |
| Fibre | 4 g |
| Salt | 1.49 g |
Protein per 100 kcal
3.2 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
