Lo mein: A healthy makeover to a takeout staple

Enlarge Image Image Gallery This photo taken Oct. 18, 2009 shows that by taking control of the amount of sodium and oil, a home made Chinese dinner will give you the enjoyment of take-out with a healthier twist. Try a small amount of peanut oil in a nonstick skillet when stir frying this chicken and shiitake mushroom lo mein. (AP Photo/Larry Crowe) The Associated Press

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Chinese takeout is always a treat, but it can be hard to sort out whether it's a healthy one.

Of course, with egg rolls, spareribs and fried rice, there's not much guessing. But when it comes to the vegetable stir-fries and noodle dishes, the answer isn't as obvious as we'd like.

In principle, most Chinese stir-fries and noodle or rice dishes should be nutritionally sound. Lots of vegetables and carbohydrates and smaller amounts saturated fat from meat. But those ingredients usually are accompanied by plenty of oil and sodium in the wok.

If you really want to enjoy the healthy balance of ingredients in Chinese dishes, you can take matters into your own hands. This chicken and shiitake mushroom lo mein has all the flavor of the restaurant version, but just 4 teaspoons of oil and a lot less sodium.

Start by substituting whole-wheat spaghetti for the traditional lo mein noodles. This adds fiber and a pleasant, nutty flavor.

Next, for both the sauce and the chicken marinade, use dark soy sauce. This is richer, sweeter and more full bodied than traditional soy sauce, and that means you can use less and cut the sodium.

Finally, use a nonstick skillet or a well-seasoned wok in order to get away with using a small amount of oil. Peanut oil is an excellent choice for stir-frying because it can be heated to a relatively high temperature and adds a nice peanut flavor.

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CHICKEN AND SHIITAKE MUSHROOM LO MEIN

Start to finish: 45 minutes

Servings: 8

For the sauce:

1/2 cup reduced-sodium chicken broth

2 teaspoons cornstarch

2 teaspoons dark soy sauce

1 teaspoon light brown sugar

1 teaspoon oyster sauce

For the stir-fry:

16 ounces whole-wheat spaghetti

1 egg white

2 teaspoons cornstarch

1 teaspoon dark soy sauce

4 teaspoons peanut oil, divided

1 pound boneless, skinless chicken breasts, cut crosswise into 1/4-inch slices

1 medium yellow onion, halved and cut into thin slices

8 ounces shiitake mushrooms, stems removed, sliced (about 2 cups)

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