Chicken Chow Mein: A Keto Conundrum?

Chicken chow mein is a popular dish, but is it keto-friendly? The answer is yes, with some modifications. The key to making chicken chow mein keto is in the ingredients used for the noodles and the sauce. Traditional noodles are typically made from wheat flour, which is high in carbohydrates and not suitable for a keto diet. However, there are alternative options such as shirataki noodles, zucchini noodles (zoodles), or cabbage sliced thinly like noodles, which are low in carbs and can be used as a keto-friendly substitute. The sauce also typically contains sugar and cornstarch, which can be replaced with keto-friendly sweeteners and thickeners like xanthan gum or arrowroot starch.

Shirataki Noodles: A keto-friendly substitute for traditional egg noodles

Shirataki noodles are a keto-friendly substitute for traditional egg noodles. They are long, white noodles that consist of water and a type of starch called glucomannan, which is derived from the roots of the konjac plant, a type of yam. This starch is not digested by the body, making shirataki noodles very low in calories and carbohydrates, with virtually no digestible carbs. They are also known as "konjac noodles", "miracle noodles", or "zero-calorie noodles".

Shirataki noodles are a popular part of Japanese cuisine and have gained popularity worldwide due to their nutritional properties and versatility, especially among those following low-carbohydrate diets such as the ketogenic diet. They are unique because of the starch they contain, glucomannan, which acts like dietary fibre in the digestive system. This means the body does not break it down for energy, resulting in extremely low-calorie and low-carb noodles.

Shirataki noodles are a useful food substitute for individuals with food allergies, intolerances, or digestive conditions that restrict their diet. They are free from common allergens and substances that can cause symptoms in some people, such as gluten, soy, and eggs. Additionally, some brands of shirataki noodles are low in FODMAPs, which may help people with certain digestive conditions.

Shirataki noodles can be found in most major grocery stores, typically in the refrigerator section near vegan items like tofu and tempeh. They are available in various shapes, including traditional noodle shapes like spaghetti and fettuccine, as well as macaroni, angel hair, and rice. When cooked properly, they have a texture similar to cooked rice noodles or al dente pasta, and they absorb the flavours of other foods.

To prepare shirataki noodles, simply rinse them in cold water to neutralise their flavour, boil them for a few minutes, and then strain and pat them dry. Some people prefer to cook the noodles again in a hot, dry frying pan to improve their texture and flavour before adding them to a dish. Shirataki noodles can be used in a wide range of dishes, including noodle-based meals like lo mein and pad Thai, noodle salads, pasta dishes, soups, and curries.

Keto-Friendly Sauces: Use coconut aminos, fish sauce, and xanthan gum for flavour and thickness

Chicken chow mein can be made keto-friendly by substituting noodles with low-carb alternatives such as shirataki noodles, zucchini noodles, or cabbage noodles. The sauce is also a crucial aspect of keto-friendly chicken chow mein. Here are some tips for creating delicious and keto-friendly sauces using coconut aminos, fish sauce, and xanthan gum:

Coconut Aminos:

Coconut aminos is a popular keto-friendly alternative to soy sauce. It has a low-calorie and carb content, making it suitable for various diets, including keto. Coconut aminos provide a rich umami flavour to your dishes. In the context of chicken chow mein, you can use coconut aminos as a marinade for the chicken and also as a seasoning in the stir-fry. It adds a savoury taste to your dish without adding a significant amount of carbs.

Fish Sauce:

Fish sauce is another excellent flavour enhancer for keto-friendly chicken chow mein. It has a distinct flavour and is used sparingly, so it won't add many carbs to your dish. Fish sauce is an excellent alternative to coconut aminos or soy sauce, especially for those who want to explore different flavour profiles.

Xanthan Gum:

Xanthan gum is a crucial ingredient to create a thick and glossy sauce for your chicken chow mein. It is a low-carb thickener that is perfect for keto diets. Xanthan gum helps to create a desirable sauce consistency without adding many carbs. It is more effective at thickening sauces compared to cornstarch, as you need only a small amount.

Ingredients:

• Coconut aminos
• Fish sauce
• Xanthan gum
• Sesame oil
• Garlic
• Ginger paste
• Red pepper flakes (optional, for spice)

Instructions:

• In a small bowl, combine coconut aminos, fish sauce, garlic, ginger paste, and red pepper flakes (if using).
• In a separate bowl, add sesame oil and dissolve xanthan gum in it.
• Mix the sesame oil and xanthan gum mixture into the sauce.
• Pour the sauce over your chicken chow mein stir-fry and toss well. The sauce will continue to thicken as you toss.
• Enjoy your delicious and keto-friendly chicken chow mein!

Chicken: Chicken thighs are preferred over breasts for more flavour and juiciness

Chicken chow mein can be made keto-friendly by substituting the noodles with low-carb alternatives, such as shirataki, zucchini (zoodles), cabbage, or edamame noodles. The chicken is an essential source of protein in this dish, and chicken thighs are preferred over chicken breasts for several reasons.

Chicken thighs offer a more juicy and flavourful experience compared to chicken breasts. They possess a higher fat content, which contributes to their juiciness and makes them more forgiving during the cooking process. Chicken thighs are less prone to overcooking and drying out, ensuring a tender and succulent texture in the final dish.

Additionally, chicken thighs possess a richer flavour profile. They have a more robust and distinct taste due to their higher fat content and the presence of connective tissues, which break down during cooking, adding depth to the dish. This is especially important in a stir-fried dish like chicken chow mein, where the ingredients are cooked quickly over high heat, and every ingredient needs to contribute to the overall flavour.

Chicken thighs also offer a more economical option, as they are generally less expensive than chicken breasts. This is beneficial when preparing a dish like chicken chow mein, which often includes a variety of other ingredients, such as vegetables and low-carb noodles, that can drive up the overall cost of the meal.

When preparing chicken chow mein, it is essential to cut the chicken into bite-sized pieces or strips to ensure even cooking and easy incorporation into the dish. Marinating the chicken in a mixture of soy sauce, oyster sauce, ginger, cooking wine, and garlic enhances the flavour and tenderness of the meat.

In summary, chicken thighs are the preferred choice for chicken chow mein due to their superior flavour, juiciness, and forgiving nature during cooking. They elevate the dish, ensuring a tasty and satisfying keto-friendly meal.

Vegetables: Add cabbage, carrots, and bean sprouts for a nutritious and colourful dish

Chicken chow mein can be made keto-friendly by swapping out the noodles for low-carb alternatives such as shirataki noodles, cabbage noodles, edamame noodles, zucchini noodles, butternut squash noodles, or spaghetti squash.

When it comes to vegetables, keto-friendly options include cabbage, carrots, and bean sprouts. Here are some ideas for adding these veggies to your chicken chow mein for a nutritious and colourful dish:

Cabbage

Cabbage is a versatile vegetable that can be cooked in various ways, such as roasting, frying, or steaming. For chicken chow mein, shredded cabbage can be added to the stir-fry along with other vegetables. It provides a crunchy texture and a mild, slightly sweet flavour. Cabbage is also a good source of vitamins and minerals, including vitamin C, vitamin K, and fibre.

Carrots

Carrots add a burst of colour and a sweet, earthy flavour to chicken chow mein. While they are considered too starchy for a strict keto diet, shredded or julienned carrots in small amounts can be used to add some variety to the dish. Carrots are rich in vitamin A, which is essential for eye health and immunity.

Bean sprouts

Bean sprouts are an excellent keto-friendly vegetable that can be stir-fried with other ingredients. They have a crisp texture and a mild flavour, making them a perfect addition to chicken chow mein. Bean sprouts are also a good source of vitamins and minerals, including vitamin K, folate, and iron.

When adding these vegetables to your chicken chow mein, feel free to experiment with different cutting techniques and cooking methods to achieve your desired texture and flavour. You can also adjust the amounts of each vegetable to suit your taste preferences and dietary needs.

Customisation: Experiment with different proteins, veggies, and noodles to make it your own

Chicken chow mein is a versatile dish that can be easily customised to suit your taste preferences and dietary needs. Here are some ideas to experiment with different proteins, vegetables, and noodles to make it your own:

Proteins

You can use chicken thighs or breasts as your protein source for chicken chow mein. Chicken thighs are preferred by some as they are more flavourful, juicier, and less prone to overcooking. However, chicken breasts are a good alternative if you want to reduce the fat content of your meal.

If you want to explore other protein options, you can try using pork (such as pork mince or roasted pork), beef (sliced or ground), shrimp, or tofu. These alternatives will give your chow mein a different flavour profile and texture, allowing you to create a variety of dishes.

Vegetables

When it comes to vegetables, the options are endless. The classic combination includes cabbage, carrots, and green onions. However, you can also add or substitute with other vegetables such as bell peppers, celery, bean sprouts, snow peas, zucchini, broccoli florets, or bok choy. Feel free to experiment with different combinations to find your favourite mix.

Noodles

Customising your chow mein with different types of noodles is a great way to make it your own. Traditional chow mein uses thin, crispy egg noodles, but you can explore other options. For a low-carb or keto-friendly version, you can use shirataki noodles, zucchini noodles (zoodles), cabbage noodles, edamame noodles, spaghetti squash, or any other low-carb noodles you prefer. If you're not concerned about carbs, you can use gluten-free pasta, chickpea spaghetti noodles, or even regular pasta.

Remember, the beauty of chow mein lies in its versatility. Don't be afraid to experiment with different ingredients and find the combinations that you enjoy the most. You can make it as healthy or indulgent as you like, and it's a great way to use up any leftover vegetables in your fridge.

Frequently asked questions