Lo Mein Recipe (Weight Watchers Friendly)
If you’re looking for a vibrant, delicious, and guilt-free dish that’s perfect for any occasion, this Lo Mein recipe is the one for you. Whether you’re following a plant-based lifestyle, on a Weight Watchers program, or simply craving a healthier version of your favorite Chinese takeout, this dish offers the same rich flavors but with fewer calories and better nutritional value.
This Lo Mein recipe is made using fresh, wholesome ingredients and a light, flavorful sauce that packs all the umami goodness you love. It’s not only delicious but also a great source of fiber, vitamins, and minerals, while still keeping your Weight Watchers points low. Perfect for lunch or dinner, this dish is versatile and can be customized to your liking, making it a go-to for any weeknight meal or meal prep.
Why This Lo Mein is Perfect for Weight Watchers
If you’re following the Weight Watchers program, you know that the key to success is choosing ingredients that are low in points but still satisfying. This Lo Mein recipe is not only nutritious but also Weight Watchers friendly, with a perfect balance of points, making it an ideal choice for your meal plan. The key to keeping the points low is using whole-grain or vegetable-based noodles, reducing the oil in the stir-fry, and opting for a lighter, flavorful sauce that doesn’t overload the dish with sugar or sodium.
Weight Watchers Points (per serving)
Freestyle SmartPoints: 5 points per serving
PointsPlus: 7 points per serving
SmartPoints: 6 points per serving
Ingredients (Serves 4)
8 oz whole-wheat lo mein noodles (or any whole-grain noodle of your choice)
2 tbsp low-sodium soy sauce (or tamari for gluten-free)
1 tbsp sesame oil (for stir-frying)
1 tbsp rice vinegar (for acidity and balance)
1 tbsp hoisin sauce (for sweetness and depth of flavor)
1 tbsp fresh ginger (grated, for a burst of heat)
2 garlic cloves (minced, for added flavor)
1 medium carrot (peeled and julienned or sliced thinly)
1 red bell pepper (thinly sliced)
1 zucchini (sliced into half moons)
1 cup snap peas (or snow peas)
1/2 cup mushrooms (sliced, optional but adds depth)
1/4 cup green onions (sliced, for garnish)
1 tbsp sesame seeds (optional, for garnish)
1 tbsp fresh cilantro (chopped, optional, for garnish)
Nutritional Information (per serving)
Calories: 230
Total Fat: 7g
Saturated Fat: 1g
Monounsaturated Fat: 4g
Polyunsaturated Fat: 1g
Cholesterol: 0mg
Sodium: 650mg
Potassium: 400mg
Total Carbohydrates: 35g
Dietary Fiber: 5g
Sugars: 8g
Net Carbs: 30g
Protein: 7g
Vitamin A: 80% of the Daily Value (DV)
Vitamin C: 100% of the DV
Calcium: 6% of the DV
Iron: 10% of the DV
Step-by-Step Instructions
Step 1: Prepare the Noodles
Start by cooking the whole-wheat lo mein noodles according to the package instructions. Whole wheat noodles provide extra fiber, making them a more filling and healthier option compared to regular noodles. Once the noodles are done, drain them and rinse with cold water to stop the cooking process. Set the noodles aside.
Step 2: Prep the Vegetables
While the noodles are cooking, prepare your vegetables. Peel and julienne the carrot, slice the red bell pepper, and slice the zucchini into thin half-moons. Snap peas can be kept whole, but you may choose to trim the ends. Slice the mushrooms if using, and chop the green onions for garnish. Fresh vegetables are the star of this dish, adding color, crunch, and nutrients.
Step 3: Make the Stir-Fry Sauce
In a small bowl, whisk together the low-sodium soy sauce, sesame oil, rice vinegar, and hoisin sauce. You can adjust the quantities of each ingredient based on your taste preferences, but remember that a little goes a long way, especially with hoisin sauce, which is sweet. Adding a pinch of red pepper flakes or a dash of chili sauce can give the dish some heat, if you like it spicy.
Step 4: Stir-Fry the Vegetables
Heat a large non-stick skillet or wok over medium-high heat. Once hot, add the sesame oil. Add the ginger and garlic, sautéing them for about 30 seconds until fragrant. Then, add the sliced vegetables starting with the carrots, followed by the bell pepper, zucchini, and snap peas. Stir-fry the vegetables for about 5-6 minutes until they are tender but still slightly crisp. If you want your vegetables softer, cook them for an additional 2-3 minutes.
Step 5: Combine Noodles and Sauce
Once the vegetables are cooked, add the prepared lo mein noodles to the pan. Pour the stir-fry sauce over the noodles and vegetables. Toss everything together using tongs or a spatula to make sure the noodles are evenly coated with the sauce. Stir-fry the mixture for another 2-3 minutes until the noodles are heated through and have absorbed some of the sauce.
Step 6: Garnish and Serve
Once everything is well mixed, remove the skillet from heat. Garnish the dish with green onions, sesame seeds, and fresh cilantro (optional). The sesame seeds add a bit of crunch and nutty flavor, while the cilantro brings a fresh, zesty note to the dish. Serve the Lo Mein hot, and enjoy this flavorful, low-point meal.
Tips for the Perfect Lo Mein
Noodles: While this recipe uses whole-wheat lo mein noodles, you can experiment with other noodles such as rice noodles, zucchini noodles (for a low-carb option), or even soba noodles for a different texture and flavor profile.
Veggie Variations: This dish is highly customizable. Feel free to add or substitute any of your favorite vegetables, such as broccoli, baby corn, or cabbage. The more vegetables, the more flavor and nutrition.
Adding Protein: To make this dish even more filling, you can add tofu, tempeh, or even a handful of edamame for extra protein. Press the tofu before cooking to remove excess moisture, and sauté it until golden brown.
Lowering Sodium: For those watching their sodium intake, use low-sodium soy sauce or even coconut aminos as a substitute for traditional soy sauce. Additionally, limit or skip the hoisin sauce if you prefer a less sweet option.
Meal Prep: This Lo Mein is perfect for meal prepping. You can cook a big batch and store it in an airtight container in the refrigerator for up to 3 days. Reheat it in the microwave or on the stove with a splash of water to revive the noodles and sauce.
Why This Lo Mein is a Great Option for Weight Watchers
This Lo Mein recipe is ideal for those following the Weight Watchers program due to its combination of low points, high fiber content, and nutrient-dense ingredients. Here’s why this dish is a great choice for your Weight Watchers meal plan:
Low in Points: At just 5 points per serving, this dish is incredibly low in Weight Watchers points while still being filling and satisfying. This makes it perfect for a lighter lunch or dinner that won’t derail your progress.
High in Fiber: The vegetables, whole wheat noodles, and optional tofu all contribute fiber, which helps to keep you feeling full longer, preventing overeating and cravings.
Balanced Macronutrients: This recipe provides a healthy balance of carbohydrates, protein, and fat, ensuring you stay energized and satisfied without unnecessary added sugars or empty calories.
Customization: The recipe is highly customizable. You can adjust the vegetables or protein sources based on your preferences and points needs. It’s easy to make this dish your own while still keeping it low in points.
Conclusion
This Lo Mein recipe is a great way to enjoy the flavors of your favorite Chinese takeout in a healthier, Weight Watchers-friendly way. With minimal points, this dish is a great option for anyone looking to indulge in a comforting yet nutritious meal. Packed with vegetables, protein, and fiber, it offers a satisfying experience that doesn’t leave
