Chinese Takeout

Chef Vikki and Chef Richard wok it out to see who can whip up a healthier version of the Fritz Family’s favorite Chinese takeout meal.



Green Recipe

Serves 8

Prep time: 25

Cook time: 35 minutes




For the glaze–

1 mango fresh or frozen, chopped (about 1½ cups)

Zest of 1 orange

Juice of 1 orange

½ white onion, quartered

2/3 cup low sodium chicken stock

4 tablespoons rice wine vinegar

2 tablespoons honey

2 tablespoons gluten free soy sauce

1 tablespoon ginger paste

1 tablespoon garlic paste

1 teaspoon sesame seed oil


For the chicken-

1½ (6oz.) boneless skinless chicken breasts, chopped

3 tablespoons cornstarch

2 tablespoons gluten free soy sauce

2 teaspoons ginger paste

2 teaspoons garlic paste

1 tablespoon olive oil


For the noodles-

14 oz. straight cut rice noodles

hot water, as needed

1 baby bok choy, chopped

1 red bell pepper, chopped

3 green onions, chopped

4 pieces of broccolini, cut into 1-inch pieces

1 cup sugar snap peas

1 tablespoon olive oil


For the noodle sauce-

1 cup reduced fat coconut milk, shake well before opening

2/3 cup Thai ginger infused chicken broth

¼ cup rice wine vinegar

½ cup cilantro, chopped


For the garnish-

1 lime, cut into 8 wedges



Soak the noodles-

Place the rice noodles into a large bowl. Cover the noodles with very hot top water. Stir to separate the noodles. Let the noodles soak for 25-30 minutes, and then drain and reserve until ready to use.

While the noodles are soaking start on your chicken.


Prepare the ingredients for the glaze-

Chop one fresh or frozen mango. Zest one orange. Juice one orange. Quarter half an onion.


Make the glaze-

To a high-powered blender, add the chopped mango, the orange zest, the orange juice, the quartered onion, 2/3 cup of low sodium chicken stock, 4 tablespoons of rice wine vinegar, 2 tablespoons of honey, 2 tablespoons of gluten free soy sauce, 1 tablespoon of ginger paste, 1 tablespoon of garlic paste, and 1 teaspoon of sesame oil. Blend until smooth.


Heat the glaze-

Transfer the glaze mixture to a saucepan over medium-low heat. Let the sauce heat and simmer slowly for 20 minutes. Keep warm and reserve until the chicken is done.


Prepare the chicken-

Preheat the oven to 350°F.

Chop 1½ chicken breasts into 1-inch pieces.

To a bowl, add the chopped chicken, 3 tablespoons of cornstarch, 2 tablespoons of gluten free soy sauce, 2 teaspoons of ginger paste, 2 teaspoons of garlic paste, and 1 tablespoon of olive oil. Toss until everything is combined and the chicken is thoroughly coated.


Bake the chicken-

Place the coated chicken onto a baking sheet. Bake for 15 minutes until the chicken is cooked through.

While the chicken is baking make the noodles.


 Prepare the vegetables for the noodles-

Chop one head of bok choy. Chop 1 red bell pepper. Chop 3 green onions. Chop 4 pieces of broccolini into 1-inch pieces.


Sauté the vegetables-

Add a tablespoon of olive oil to a large non-stick skillet on medium-high heat. Add the chopped bok choy, bell pepper, green onion, broccoli, and the sugar snap peas to the pan. Sauté until the veggies are tender, about 3-4 minutes.

Once the veggies are cooked, transfer them to a bowl and set aside.


Make the chicken-

Add the baked chicken to the simmering glaze. Let the chicken finish cooking the glaze, simmer for 5 minutes.

While the chicken finishes cooking, finish the noodles.


Make the noodles-

To the same pan that you cooked the veggies in, add 1 cup of reduced fat coconut milk, 2/3 cup Thai ginger infused chicken stock, and ¼ cup rice wine vinegar. Bring the sauce to a simmer and add the drained noodles to the sauce.

Add the reserved vegetables to the noodles and the sauce. Stir to coat the vegetables and the noodles in the sauce. Add ½ a cup of chopped cilantro to the noodles.


Assemble the dish-

Plate the noodles, top the noodles with the glazed chicken and serve with a lime wedge.


Nutritional Information (per serving)

Per Serving (1/8 of Recipe)

Calories:                      368.3

Protein:                        10.5 g

Carbohydrate:              61.6 g

Dietary Fiber:              3.737 g

Total Sugars:               14.6 g

Total Fat:                    8.32 g

Saturated Fat:              .887 g

Cholesterol:                 13.6 mg

Calcium:                      154.3 mg

Iron:                            2.187 mg

Magnesium:                 51 mg

Potassium:                   612.8 mg

Sodium:                       701.5 mg