Lo mein is one of my favorite takeout items, so I came up with a way to create a great, quick lo mein at home while dirtying just one large skillet.

The preparation is much like those bagged meals you can purchase at the supermarket, but I'm not a big fan of them unless you're in a pinch. I've found that you can make something better with about the same amount of effort, in more satisfying portions.

My lo mein offers a nice, Chinese flavor and uses ingredients you can easily find at the supermarket.

The dark sesame oil called for imparts wonderful flavor, and can be found in the supermarket's Oriental food aisle. This nutty flavored oil isn't the same thing as the clear sesame oil you'll find near the vegetable oils.

Chicken tenderloin pieces are now readily available fresh, and all you have to do to prepare them for the recipe is cut them in half lengthwise. I brown the chicken, and then remove it from the pan.

I chose refrigerated pasta here because it cooks rapidly, in less than five minutes. However, you can substitute dried pasta (about 3/4 pound) if desired.

There are many brands of frozen Oriental vegetable blends available at your supermarket. I used a bag that included broccoli, carrots and water chestnuts for testing purposes.

This simple recipe can be personalized to suit your tastes. Consider sauteing the chicken with minced garlic and sliced red bell pepper. You could substitute shrimp or even thinly-sliced pork for the chicken. A sprinkling of sesame seeds at the end would be a nice addition.

Since the dish includes protein, starch and vegetables, I'd begin the meal with a fresh fruit salad, and then serve up this hearty, healthy lo mein. Your family will love it.

ONE-POT CHICKEN LO MEIN

Calories: 314

Fat: 5.4 g

Saturated Fat: 1.1 g

Protein: 21.5 g

Fiber: 3.9 g

Carbohydrates: 44.3 g

Sodium: 546 mg

Cholesterol: 34 mg

Nutrient analysis provided by Fran Frye, a licensed and registered dietitian of the Augusta District Dietetic Association. Send questions via e-mail to augustadietitian@yahoo.com.

1 tablespoon dark sesame oil

3/4 pound chicken tenderloin pieces, cut in half lengthwise

3 cups low sodium chicken broth

1/2 teaspoon dried ginger

1/4 teaspoon dried red pepper flakes (or less, to taste)

1/4 cup teriyaki sauce

1 9-ounce package refrigerated linguine

1 16-ounce package frozen broccoli, carrots and water chestnuts

3 green onions, sliced on the diagonal

Heat the oil in a large skillet over medium-high heat. Add the chicken pieces and saute until golden brown and cooked through. Remove from the skillet and set aside. Add the chicken broth, ginger, red pepper flakes and teriyaki sauce to the skillet and bring to a boil. Add the linguine and cook until the pasta is almost done, about 3 minutes. Add the frozen vegetables and return to a boil. Add the reserved chicken and the green onions, and simmer until the vegetables are tender-crisp and the pasta is done.

Makes 6 servings.

Write to Karin Calloway in care of The Augusta Chronicle Newsroom PO Box 1928, Augusta, GA 30903. Or send e-mail to karin.calloway@comcast.net