Eat– for Good Health

Some of you who visit here at Petals in the Gazebo know that we hosted our pot-luck block party on Saturday.  Low calorie and made with fresh ingredients, Shrimp Chow Mein was by far the most popular entre.   Shrimp Chow Mein by TheYoungsOnline Something I didn’t know until that night because I hadn’t seen her in awhile, my dear neighbor who brought this to the party has leukemia.  She explained that she wanted to be present in some way at the party but couldn’t come in and be among people because of her low white blood count due to chemo treatments.  What a lovely food gift, joyfully given.  Now I know about her condition and will call her regularly to see if I can shop for her or run other errands.

Ingredients to serve six:

  • 1 pound mung bean sprouts
  • 1 pound shrimp
  • Marinade:
  • 1 tablespoon oyster sauce
  • 1 teaspoon soy sauce
  • Salt and pepper, to taste
  • 1 small piece (less than 1 teaspoon) cornstarch
  • Sauce:
  • 1/4 cup water or low-sodium chicken broth
  • 1 tablespoon oyster sauce
  • 1 tablespoon soy sauce
  • Salt and pepper, to taste
  • 1 tablespoon cornstarch
  • 4 tablespoons water
  • Other:
  • 1/2 pound crunch noodles (in the can)
  • 2 medium ribs celery
  • 1 pound bok choy or broccoli
  • 1/2 pound fresh mushrooms
  • 1 red bell pepper
  • 1/2 red onion
  • 1 green onion (scallion, spring onion)
  • Vegetable oil for frying and stir-frying, as needed
  • Brown rice (or your choice)


One or 2 hours before cooking, rinse the mung bean sprouts so that they have time to drain thoroughly. You can buy cooked shrimp at the meat counter.  Otherwise, boil shrimp until pink; shell and devein. Add the marinade ingredients, adding the cornstarch last. Marinate the shrimp for 20 to 25 minutes.

The following 3 steps can be completed while shrimp is marinating:

Prepare rice– very easy with a rice cooker. To prepare the sauce, in a small bowl dissolve the 1 tablespoon cornstarch with the 4 tablespoons water. Whisk the water or chicken broth with the oyster sauce, soy sauce, salt, pepper and cornstarch and water mixture and set aside. Wash all the vegetables as needed. Cut the celery and the bok choy into 1/2-inch pieces on the diagonal. If substituting broccoli for bok choy, peel the stalks until no more strings come out, and slice thinly on the diagonal.  Wipe the mushrooms clean with a damp cloth and slice. Cut the red bell pepper in half, remove the seeds and chut into chunks. Peel and chop the onion. Dice the green onion. Heat a wok or frying pan over medium-high to high heat. Cook the rest of the vegetables separately, except for the green onion, seasoning each with a bit of salt while stir-frying if desired. When cooking the bok choy or broccoli, add 1/4 cup of water and cover while cooking. Remove each of the vegetables from the pan when finished stir-frying. Give the sauce a quick restir. Add all the ingredients back into the wok, making a “well” in the middle if the wok for the sauce. Add the sauce, stirring quickly to thicken. Mix everything together. Stir in the green onions. Pour the cooked vegetable and sauce mixture on top of rice or noodles. Garnish the chow mein with the crunchy chow mein noodles from a can. Serve hot.


4 thoughts on “Eat– for Good Health

  1. Mary Alice Tallmadge

    Kathleen, we didn’t know how Debbi has been suffering. Now we know, and I’m glad you gave all of us at the party her phone number.

  2. Janessa Breckenridge

    We have two Debs on the street, Debbie on one end and Debbi on the other. Those of us on the Debbie end did not know about Debbi’s battle with breast cancer and now, leukemia. How generous of Debbi to gather strength and bring down her lovely Shrimp Chow Mein.

  3. Reba Studebaker

    The way Debbi carefully deveined the shrimp and cooked vegetables to perfection, wow! How is the rest of her family doing, Kathleen?

  4. Kathleen Rowland

    Reba, when I phoned Debbi the next morning to tell her how everyone loved her Shrimp Chow Mein, she said the kids (3 in college) come home every weekend to help out. Her husband Steve is an M.D. and goes to all her doctor appointments with her. They’re doing the best they can.

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