This lo mein won’t leave you feeling low

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.

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

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.

Chicken 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)

2 medium carrots, peeled and cut into matchsticks (about 1 cup)

1 red bell pepper, cored and thinly sliced

6 scallions, cut into 3-inch pieces then sliced lengthwise

4 cloves garlic, minced

2 teaspoons grated fresh ginger

To make the sauce, in a small bowl whisk together the broth, cornstarch, dark soy sauce, brown sugar and oyster sauce. Set aside.

To prepare the stir-fry, bring a large pot of salted water to a boil. Add the spaghetti and cook according to package directions. Drain and set aside.

Meanwhile, in a medium bowl, whisk together the egg white, cornstarch, dark soy sauce and 1 teaspoon of the oil. Add the chicken and mix thoroughly.

In a large nonstick skillet or wok, heat 1 teaspoon of the oil over medium-high. Swirl the oil to coat the bottom of the pan. Add the onion and stir-fry, until softened, about 3 minutes.

Add the mushrooms, carrots, bell pepper and scallions. Stir-fry until the vegetables are softened, about 5 minutes. Transfer to a serving platter and set aside.