Healthy Vegetable Chow Mein Stir Fry Recipe

Healthy Vegetable Chow Mein Stir Fry Recipe

We are not sure why Panada Express puts their vegetable Chow Mein as a side menu dish but we categorize it as a main entree. Because this recipe has all the elements to serve as a main dish and can be a very healthy and balanced meal. This simple and delicious recipe offers adequate calories and many other health-promoting qualities and therapeutic health benefits as below.

Health-promoting qualities

  • Moderate in calories and sodium per serving
  • A healthy balance of carbohydrates, dietary fiber, total fat, saturated fat with zero trans fats
  • No added sugars
  • Great source of calcium and potassium
  • Excellent source of iron
  • No food additives, artificial flavor, or color
  • Makes a happy & healthy delicious meal

Therapeutic health benefits

This recipe is a great balance of healthy carbs, fats, and dietary fiber with a moderate amount of protein. It meets more than 100% of daily vegetable intake, 23% of daily grain intake, and 19% of protein intake of a 2000 calorie diet.  It is a great source of iron and calcium (20% DV). One serving of recipe provides about 159% of daily intake of vitamin C, 119% Vitamin K, 55% Copper, and 33% Manganese. Vitamin C and copper will help absorb iron. Additionally, Vitamin C is a strong antioxidant that is known to boost immunity and protect from many chronic health conditions. Vitamin K, also found in this recipe, plays an important role in wound healing and bone health.  In addition, Manganese is an important trace mineral which also known to be an antioxidant and contributes to healthy blood sugars, bone health, and reducing inflammation in the body.

Recipe Rating

This super healthy recipe is rated Green-Yellow Dot in our recipe rating system (Food Coach) which means that this dish makes a healthy meal by itself.

Vegetable Chow Mein stir fry recipe with cabbage and bell pepper



Wash onion and cut in thin long slices and keep it aside. Wash cabbage and bell pepper and cut them in long thin slices. Heat one tablespoon oil in a stir fry pan on medium heat. Add onions and stir for a minute or so. Add cabbage and bell pepper. Stir it well and add vegetable broth and cook it uncovered for about 5 minutes. Keep stirring and avoid overcooking. Add Chow Mein seasoning and mix well.  On a separate pot, boil the noodles according to the package directions. Drain the noodles and mix with the veggies. Add stir fry sauce. Add hot chili pepper and toasted sesame seeds. Mix well. Enjoy and eat with confidence!

Recipe Profile: Vegetarian

Recipe Attribution: Inspired by Chinese cuisine

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