Soba Noodles with Broccoli and Chicken

More food from Cooking Light. And while a lot of low-fat or low-cal food seems to lack flavor this one seems to do the opposite. Some great flavors and I’m pretty sure you could make the entire thing in a wok so you have fewer dishes to clean.  Just remember to heat up the wok and then carefully add the oil. Don’t heat up the oil in the wok or you’ll have splatter city.

Yield: 4 servings (serving size: 1 1/4 cups chicken mixture and 1/2 cup noodles)


6 ounces uncooked soba (buckwheat noodles)

1/4 cup sake (rice wine–not rice wine vinegar) or chicken broth

3 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

1 teaspoon honey

1/2 teaspoon crushed red pepper

1 tablespoon vegetable oil, divided

3/4 pound chicken breast tenders, cut into bite-sized pieces

1 1/2 teaspoons dark sesame oil

3 cups quartered mushrooms

3 cups broccoli florets

1 cup (1-inch) red bell pepper strips

1 tablespoon bottled ground fresh ginger (such as Spice World)

2 garlic cloves, minced


Cook noodles according to package directions; drain.

Combine sake or broth and the next 4 ingredients (through crushed red pepper) in a small bowl; set aside.

Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 4 minutes or until done. Remove chicken from pan; keep warm. Heat 1 teaspoon vegetable oil and sesame oil in pan over medium-high heat. Add mushrooms and remaining ingredients; stir-fry 4 minutes or until broccoli is crisp-tender. Return chicken to pan; stir in sake mixture. Cook 1 minute or until thoroughly heated. Serve over noodles.



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