- Heather Bainbridge EdM, MA, RDN
If you love Ramen (and even if you don't)- This Soba Noodle & Chicken Dish Will Make Your Re
I love finding Asian inspired recipes for 3 reasons: They are basically 1 pot wonders if you don't count the pot to boil the noodles, they contain fresh ginger (so refreshing) and include lots of veggies in a super satisfying way. This recipe is adapted from the Best Ever Chicken cookbook by Linda Fraser and is no exception! It's an older cookbook, so if you're looking to add an all-chicken cookbook to your collection I would totally recommend it. You can buy a hardback for well under $10 (just clink on the above link). It's not a health cookbook, but it has its fair share of healthy traditional and ethnic recipes and a yummy Chicken Kotopita (Greek Chicken Potpie) that I made when we were living in NYC hunkering down for a snowstorm. My husband and I made way too much food, since we were only blocks away from Trader Joe's and Fairway, making navigating through panicking shoppers well worth it. I made it again with leftover Thanksgiving Turkey and it was a hit. Okay, back to today's recipe. :)
Why it works from a nutritional standpoint: If you love Ramen Noodles, it' worth trying this dish to see how you like Soba noodles. They contain more fiber and less fat than ramen, so it's a worthy trade. Find them in the Asian section at your grocery store. Soba noodles are made with buckwheat flour, but usually also contain wheat flour too, so click here if you need a gluten free version. (PS. www.glutenfreemall.com is a wonderful source for gluten free foods without a subscription fee).
Baby corn is high in B vitamins and boosts 3 grams of fiber for only 35 calories. If you're curious, baby corn not only looks like a baby corn, but comes from it and is harvested when the corn initially sprouts. Rinse to remove the salt from the preserving liquid. You can find it in a jar or can in the Asian or the canned vegetable section. The snap peas add a wonderful crunch and refreshing taste to the dish. Look for stringless sugar snap peas, otherwise you'll need to remove the string which is fun, but time-consuming. Mann's Stringless Snap Peas is a popular brand sold in grocery stores or wholesale clubs like BJs, Sam's and Costco. They're also great for snacking on!
I hope you enjoy this dish! For those parents with young kids out there looking for ideas-Our 3 1/2 year old was intimidated by this dish and refused to eat it. As an alternative I gave him the leftover fresh snap peas and plain cooked chicken, which he likes. Next time, I'll set aside some of the noodles and baby corn to see if he'll try it. I've recently found serving him smaller portions on his plate and putting the food on the table to give him the opportunity to decide if he wants it has helped him be more receptive. I even do this with food he likes because recently he's been turning that down! He must be going through an independence stage right now that we're trying to work though...
In good health,
Southeast Asian Chicken & Soba Noodles
Adapted from Best Ever Chicken Edited by Linda Fraser
10 oz soba noodles
1 tbsp. canola or olive oil
5 scallions, chopped
1 garlic clove, minced
1-2 inches fresh ginger, peeled and grated
1 tsp. hot paprika
1 tsp. coriander
3 chicken skinless, boneless breasts or thighs, thinly sliced in bite sized pieces (16-20 ounces) 2 cups sugar-snap peas
12 ounce jar/can baby corns, halved (yields 6 dry ounces)
1 tbsp. corn starch or arrowroot
3 tbsp. low sodium soy sauce
3 tbsp. lemon juice
1 tbsp. sugar
4 tbsp. chopped fresh cilantro or scallion tops to garnish (optional)
Step 1 Bring a large saucepan to a boil. Cook the soba noodles according to package directions. Drain, cover and keep warm.
Step 2 Heat oil in a wok or large frying pan. Add the scallions and cook over low heat. Mix in the ginger, garlic, paprika, coriander and chicken and stir-fry until chicken is cooked and no pink remains.
Step 3 Next, add the snap peas and baby corn. Steam briefly and add the noodles.
Step 4 Combine the cornstarch or arrowroot, lemon juice and sugar in a small bowl. Add to the chicken noodle mixture and simmer briefly to thicken. Serve with chopped cilantro or scallion tops.