chicken-stir-fry

Chicken Stir-Fry with Shirataki Noodles

Tangy Chicken Stir-Fry bursting with flavour served over Shirataki Noodles is a healthier low-carb alternative to traditional stir-fry.


Stir-fry was one of my favourite foods growing up. I asked for it all the time and used to love slathering it in soy sauce and VH Plum Sauce (Canadians know what I’m talking about!) but since cutting back on sugar, I said “au revoir” to sweet plum sauce.  Instead, I love adding fresh ingredients like ginger, turmeric and garlic to kick up the flavour.

To keep things on the low-carb train I am serving this over shirataki noodles.  Most low-carbers have heard of these but if you haven’t, these are a godsend to low-carb noodle lovers.  They are also referred to as Miracle Noodles because they virtually have zero calories and zero carbs.

shirataki-noodles

What the heck are Shirataki Noodles?

Shirataki noodles are a Japanese noodle made from glucomannan, which is soluble fiber extracted from the root of a Japanese plant called a Konnyaku Imo which is a type of yam also known as “devil’s tongue”.   Glucomannan is an indigestible dietary fiber that basically passes straight through you, resulting in a noodle with zero net calories and zero net carbs (in reality, per 4 ounce serving, they have about 4 calories and 1g net carb, but the FDA allows companies to use “zero” for products with less than 5 calories or less than 1 gram carbs, protein or fat per serving.) The noodles contain no soy, tofu, gluten/casein, legume or gluten.  They are also vegan.

How do I cook with Shirataki Noodles and what is that weird smell?

The first step is to strain and rinse the noodles.  You will notice a slight aroma when you first open the package, that is from the natural fermentation process of the root of the Konnyaku Imo plant which is totally normal and goes away once rinsed and cooked. 

shirataki-noodles

It is recommended you boil them for 1 minute, but I often skip this step, then pan fry with no liquid or oil in the pan to dry the noodles.  This helps them be less slippery allowing sauce to stick to them.

You can also have them cold.  Simply follow the same steps above and allow to cool from the frying pan.

Now that you know all about these noodles onto the recipe…

chicken_stir-fry_shirataki_noodles_www-thehappyhealthfreak.com

Chicken Stir-Fry with Shirataki Noodles
Serves 4
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Ingredients
  1. 1 lb chicken breast, cubed
  2. 1 carrot, sliced
  3. 1 celery stalk, sliced
  4. 1 cup broccoli florets
  5. 1/2 red pepper, sliced
  6. 1/2 onion, sliced
  7. 1 cup snap or snow peas
  8. 1-2 Tbsp olive oil
  9. 1/4 cup gluten-free tamari (could sub with soy sauce or coconut aminos)
  10. 1 Tbsp fish sauce
  11. 1 Tbsp fresh ginger, grated
  12. 1 tsp turmeric
  13. 2 cloves garlic, minced
  14. 1 Tbsp arrowroot starch + 2 Tbsp cold water
  15. 2 bags Shiritaki or Miracle Noodles
Instructions
  1. Drizzle olive oil into a large frying pan or wok and cook chicken on medium until no longer pink. Transfer to a bowl and set aside.
  2. Using the same frying pan, add sliced vegetables, tamari, fish sauce, ginger, turmeric, garlic and S&P. Cover and cook over medium-low heat for about 8-10 minutes.
  3. Add cooked chicken back to the frying pan.
  4. In a small bowl, mix arrowroot starch and cold water until dissolved. You could also use cornstarch instead of arrowroot starch.
  5. Pour over the chicken and vegetables. This will help thicken the sauce.
  6. Cook for another minute or so until sauce thickens.
  7. Meanwhile, prepare the Shirataki noodles.
  8. Strain and rinse the noodles.
  9. Pat dry with a paper towel and add to a frying pan (do not add oil or water!)
  10. Cook for 2-3 minutes on low until the water is cooked off.
  11. Serve stir-fry over noodles.
  12. Enjoy!
Nutritional Info per serving
  1. 183 Calories, 20g Carbs, 5g Fibre, 15g Net Carbs, 3g Fat, 32g Protein, 5g Sugar
  2. Nutritional info is gathered from MyFitnessPal and may vary depending on your ingredients. Therefore, it is not always 100% accurate and meant to be used as a reference only.
  3. Since this meal is super low calorie I recommend adding chopped peanuts or cashews on top and avocado.
The Happy Health Freak http://thehappyhealthfreak.com/
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6 Comments

  • Linda @ The Fitty November 3, 2016 at 5:20 am

    I absolutely love shiritaki noodles as well. They’re low carb friendly and paleo friendly!

    Reply
  • GiGi Eats Celebrities November 8, 2016 at 7:49 pm

    This stir fry has me kicking and screaming for a bowl! GIMMIE! hahaha! I am not so good with food sharing! 😉

    Reply
  • girl stuff November 14, 2016 at 5:47 pm

    omg, finally, noodles that are actually, naturally low carb! I am buying a ton of these next time I’m at the Asian grocery store!

    Also, I love that you put a ton of ginger in your stir fry. I love ginger and I put in just about everything. Sometimes just a couple slices in a glass of ice water, it is so refreshing!

    Reply
    • happyhealthfreak November 14, 2016 at 5:53 pm

      Yes!!! Stock up, they’re awesome. Ginger is my best friend too! I love having it in water with lemon – so good, right 😉

      Reply

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