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Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross Photo by: Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

Soba Noodles with Chicken and Vegetables

"I love to experiment with the variety of Asian condiments I keep on hand. It's more economical and healthier to use small amounts of a few sauces than using a bottled stir-fry sauce. I serve this with a fruit salad of pineapple, mango, and kiwifruit. If you prefer a vegetable side dish, steamed sugar snap peas or snow peas are a great choice." —Amy Sokol, San Antonio

Cooking Light JULY 2009

  • Yield: 6 servings (serving size: 1 1/3 cups noodle mixture and 1/2 teaspoon seeds)

Ingredients

  • 1/2 cup fat-free, less-sodium chicken broth
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons oyster sauce
  • 2 tablespoons mirin (sweet rice wine)
  • 1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
  • 1 (12-ounce) package soba (buckwheat noodles)
  • 1 tablespoon canola oil
  • 1 teaspoon minced garlic
  • 1 teaspoon grated peeled fresh ginger
  • 1 pound chicken breast tenders, cut into bite-size pieces
  • 2 large zucchini, cut into julienne strips (about 2 cups)
  • 1 large carrot, cut into julienne strips
  • 1 tablespoon sesame seeds, toasted

Preparation

1. Combine first 5 ingredients in a small bowl.

2. Prepare noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain.

3. Heat canola oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and chicken to pan; sauté for 3 minutes, stirring constantly. Add broth mixture, zucchini, and carrot to pan; cook 3 minutes, stirring constantly. Add noodles; cook for 2 minutes or until thoroughly heated, tossing well. Sprinkle with sesame seeds.

Nutritional Information

Amount per serving
  • Calories: 353
  • Fat: 5.2g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 1.6g
  • Protein: 25.7g
  • Carbohydrate: 47.4g
  • Fiber: 2.4g
  • Cholesterol: 44mg
  • Iron: 4mg
  • Sodium: 754mg
  • Calcium: 29mg
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