What’s in Chow Mein? Flavor - Building Elements
If you want to recreate the perfect chow mein at home, you need to know what goes into it!
What’s in Chow Mein?
Chow mein may seem simple, but it requires some attention to detail. It’s made by stir-frying noodles, vegetables, and seasonings together.
First, noodles are essential. There are many types of noodles you can choose from, such as instant noodles, hand-pulled noodles, or the chewier dragon beard noodles.
Next come the vegetables. Commonly used vegetables include broccoli, carrots, bell peppers, onions, bean sprouts, and cabbage. Vegetables not only add color but also make the chow mein more nutritious, especially making the dish more appetizing.
To make the chow mein well-balanced in nutrition, protein is important. You can opt for chicken, beef, shrimp, and so on. This not only upgrades the chow mein but also increases its nutritional value.
You can also add eggs or tofu, depending on your preference.
Seasoning is the soul of chow mein. Light soy sauce, dark soy sauce, and oyster sauce are the basics, which create a fragrant sauce. Salt, pepper, and sesame oil can enhance the flavor, and if you like it spicy, you can add chili sauce to make it even richer.
What Sauce Is Usually in Chow Mein?
Doubanjiang (Fermented Bean Paste): Doubanjiang has a rich flavor with a bit of spiciness and a unique bean aroma. Adding it to chow mein gives the dish a deep, savory flavor with a slight heat, making the noodles taste more robust.
Ketchup: Ketchup is sweet and tangy, making it a great match for chow mein. It adds a unique sweet-sour flavor, which is loved by many kids and those who enjoy sweet and sour tastes.
Sweet Soy Sauce: If you prefer a sweet-salty taste, don't miss out on sweet soy sauce. Adding a bit of it while stir-frying noodles gives them a sweet flavor. Its thick texture helps the noodles stick together more easily.
Mala Sauce: Mala sauce, known for its numbing and spicy flavors, can instantly wake up your taste buds. Adding it to chow mein will make every bite packed with spicy heat and numbing sensations that are hard to resist.
Curry Sauce: If you like curry, you can add curry sauce to the chow mein. This brings an exotic flair to the dish, and the curry's aroma will permeate the noodles and ingredients, giving you a unique culinary experience.
Is It Healthy to Eat Chow Mein?
Chow mein is made from noodles, vegetables, meat, and other ingredients, providing some carbohydrates, protein, vitamins, and minerals.
When eaten in moderation, they can be a good source of nutrition. However, since chow mein is typically high in carbs and oil, it should be eaten in moderation, especially for people with diabetes or those who need to control blood sugar levels.
Tips for Eating Healthier Chow Mein:
Control the oil: Reduce the amount of cooking oil used, and consider replacing it with healthier options like olive oil.
Add variety: Include more vegetables, eggs, or legumes to enhance the nutritional value.
Eat in moderation: Don’t overeat to avoid putting unnecessary strain on your digestive system.
Check ingredient freshness: Make sure the ingredients you use are fresh, and avoid consuming leftover chow mein.
Is Chow Mein a Junk Food?
Chow mein is not considered junk food.
Chow mein is made from noodles, vegetables, and meat, providing a comprehensive source of nutrition with carbohydrates, proteins, vitamins, and minerals. When eaten in moderation, they can offer energy and supplement fiber and vitamins.
However, since chow mein is cooked with a significant amount of oil, this can affect its healthiness. If too much oil, salt, and seasoning are added, the calorie and fat content will increase, making the dish less healthy. With chow mein being high in calories (about 391 kcal per 100 grams), eating too much can lead to excess calories and increase the risk of obesity.
What Is the Healthiest Chinese Meal to Order?
Healthy Chinese food emphasizes fresh ingredients and balanced nutrition. Here are a few dishes I consider to be healthier options:
Steamed Fish: Steamed fish is a classic healthy dish. Fish is rich in protein and unsaturated fatty acids, which are beneficial for heart health. Steaming preserves the fish's natural flavor and avoids excess oil.
Stir-fried Tofu with Vegetables: Tofu is a great source of protein, and when stir-fried with various vegetables, it not only looks appealing but also provides a rich source of vitamins and dietary fiber.
Mushroom Soup: Mushrooms are flavorful and contain many nutrients beneficial to the human body, such as polysaccharides and vitamins. Mushroom soups are light, delicious, and can also serve as a tonic for overall health.
Whole Grain Rice: Compared to regular white rice, whole grain rice is higher in fiber, vitamins, and minerals, which helps promote healthy digestion and maintain stable blood sugar levels.
Cold Dishes: Cold dishes are made with fresh vegetables and a small amount of seasoning. They’re refreshing and retain most of the nutrients from the vegetables.
How to Make Chicken Chow Mein Like the Takeaway?
Ingredients:
Noodles: About 200g of dragon beard noodles (serves 2-3 people)
Chicken Thighs: 2 boneless, skinless chicken thighs, sliced into strips or pieces
Onion: 1 onion, sliced into thin strips
Bean Sprouts: 150g, washed and drained
Seasonings:
2 tablespoons light soy sauce
1 tablespoon dark soy sauce
1 tablespoon oyster sauce
1 teaspoon white sugar
1 teaspoon rice vinegar
1 teaspoon sesame oil
Salt, to taste
A pinch of pepper
1 tablespoon cornstarch (for marinating chicken)
Instructions:
Prepare the Noodles:
Boil water in a pot, add the dragon beard noodles once the water is boiling. Cook for about 3-4 minutes until they are 80% cooked. Drain and rinse with cold water, then toss with 1 teaspoon of sesame oil to prevent sticking.
Marinate the Chicken:
Slice the chicken thighs and place them in a bowl. Add 1 tablespoon of light soy sauce, a pinch of pepper, and 1 tablespoon of cornstarch. Mix well and let it marinate for 10 minutes.
Cook the Chicken:
Heat oil in a pan, then add the marinated chicken. Fry until both sides are golden brown and cooked through. Remove the chicken and set it aside.
Stir-fry the Vegetables:
In the same pan, add the sliced onion and stir-fry until soft and translucent. Then add the bean sprouts and stir-fry until tender.
Make the Sauce:
In a small bowl, combine 2 tablespoons of light soy sauce, 1 tablespoon of dark soy sauce, 1 tablespoon of oyster sauce, 1 teaspoon of white sugar, 1 teaspoon of rice vinegar, 1 teaspoon of sesame oil, and a pinch of salt. Stir to mix well.
Stir-fry the Noodles:
Add the cooked noodles, chicken, and sautéed vegetables into the pan. Pour the sauce over the noodles and stir quickly to coat everything evenly, allowing the noodles to absorb the sauce.
Serve:
Once the noodles and ingredients are fully mixed and cooked through, sprinkle with chopped green onions, give it a final stir, and serve.
Tips:
Control the heat: Make sure the heat is high enough when stir-frying to achieve that delicious fried flavor.
Adjust sauce to taste: You can adjust the seasoning to your preferred level of sweetness or saltiness. For a spicier version, add some chili sauce.
