July 22

Buckwheat Noodles With Chicken Kale & Miso Dressing

12  comments

[fusion_builder_container background_color=”#ffffff” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_aspect_ratio=”16:9″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_style=”solid” padding_top=”20″ padding_bottom=”20″ padding_left=”20″ padding_right=”20″ hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none” last=”no” hover_type=”none” link=”” border_position=”all”][fusion_imageframe lightbox=”no” style_type=”none” hover_type=”none” bordersize=”0px” borderradius=”0″ align=”center” link=”https://au.pinterest.com/pin/263460646930357044/” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ hide_on_mobile=”no”] Buckwheat Soba Noodles with Kale, Chicken & Miso Dressing - gluten free, dairy free, real food.[/fusion_imageframe][fusion_separator style_type=”none” top_margin=”5px” bottom_margin=”5px” alignment=”center” /][fusion_text]

Kale, chicken and shiitake mushrooms are the star ingredients in this recipe. The buckwheat noodles add a serving of gluten-free, nutrient-dense carbohydrates, as well as lovely texture.

In general, noodles are not exceptionally nutritious when compared to vegetables. And due to their high carbohydrate content, we recommend to consume noodles in moderation, mostly post workout, or if you’re trying to increase carbohydrate intake for sporting activities.

Furthermore, it’s helpful to avoid any wheat/gluten based varieties. Healthier varieties of noodles, such as 100% buckwheat soba used in this recipe, can be fantastic carriers of flavors and other nutritious ingredients.

What’s good about it: Kale is a nutritional powerhouse while chicken will provide you with protein and some B vitamins. This dish is low in sugar and the 100% buckwheat noodles (soba) – which are gluten-free – have a lower glycemic index than most wheat-based noodles.

Fresh miso has beneficial probiotics and fantastic umami flavor, which complements the other flavors in the dish.

Looking for more recipes like this? Check out our 7 day make ahead meal plan full of nutritious and delicious meals. You’ll get a shopping list, meal plan and make ahead recipes for the week to help you stay on track.

Cook’s notes: Buckwheat soba noodles are traditionally Japanese. Some varieties can contain wheat and other grain so make sure to look for 100% buckwheat soba. Rice noodles can be used instead as well.

If you’re following a low-carbohydrate paleo diet, you can use zucchini noodles instead. Soba noodles can be purchased in the Oriental/Japanese section of the supermarket or from an Asian grocer.

If you can’t find fresh shiitake mushrooms, use the dried variety instead which you can soak in warm water. Common button mushrooms can also be used. I used organic, fresh brown miso.[/fusion_text][fusion_imageframe lightbox=”no” style_type=”none” hover_type=”none” bordersize=”0px” borderradius=”0″ align=”center” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ hide_on_mobile=”no”] kale soba stirfry 3 1[/fusion_imageframe][fusion_separator style_type=”none” top_margin=”5px” bottom_margin=”5px” alignment=”center” /][fusion_text]

4.6 from 11 reviews
Buckwheat Noodles With Chicken Kale & Miso Dressing
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
For the noodles
  • 2-3 handfuls of kale leaves (removed from the stem and roughly cut)
  • 150 g / 5 oz buckwheat noodles (100% buckwheat, no wheat)
  • 3-4 shiitake mushrooms, sliced
  • 1 teaspoon coconut oil or ghee
  • 1 brown onion, finely diced
  • 1 medium free-range chicken breast, sliced or diced
  • 1 long red chilli, thinly sliced (seeds in or out depending on how hot you like it)
  • 2 large garlic cloves, finely diced
  • 2-3 tablespoons Tamari sauce (gluten-free soy sauce)
For the miso dressing
  • 1½ tablespoon fresh organic miso
  • 1 tablespoon Tamari sauce
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon or lime juice
  • 1 teaspoon sesame oil (optional)
Instructions
  1. Bring a medium saucepan of water to boil. Add the kale and cook for 1 minute, until slightly wilted. Remove and set aside but reserve the water and bring it back to the boil. Add the soba noodles and cook according to the package instructions (usually about 5 minutes). Rinse under cold water and set aside.
  2. In the meantime, pan fry the shiitake mushrooms in a little ghee or coconut oil (about a teaspoon) for 2-3 minutes, until lightly browned on each side. Sprinkle with sea salt and set aside.
  3. In the same frying pan, heat more coconut oil or ghee over medium-high heat. Sauté onion and chilli for 2-3 minutes and then add the chicken pieces. Cook 5 minutes over medium heat, stirring a couple of times, then add the garlic, tamari sauce and a little splash of water. Cook for a further 2-3 minutes, stirring frequently, until chicken is cooked through.
  4. Finally, add the kale and soba noodles and toss through the chicken to warm up.
  5. Mix the miso dressing and drizzle over the noodles right at the end of cooking, this way you will keep all those beneficial probiotics in the miso alive and active.

[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none” last=”no” hover_type=”none” link=”” border_position=”all”][fusion_widget_area name=”avada-custom-sidebar-afterpost” /][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]


Tags


You may also like

How To Balance Gut Bacteria

Leave a Reply

Your email address will not be published.

Rate this recipe:  
  1. I love everything in this recipe. I cant wait to try this one with my family! And its gluten free!

  2. Love that this recipe is GF! I always stay away from noodles cuz I’m not sure which ones are ok for me to eat. Thanks for the info on the buckwheat noodles!

  3. Mushrooms brocoli and chicken are my favorite ingredients, and I always wanted to know how to prepare this kind of noodles. many thanks!

  4. Wow! This dish deserves to be in a restaurant! All of the textures, colors, and flavors, molded perfectly together to create a delicious Asian dish. My family loved it and I will be making it soon again!

  5. Mushrooms and broccoli are my two favorite veggies, so both in one recipe is a dream come true. The kale isn’t my favorite, but it tastes good with the chicken and mushrooms when eaten together.

  6. Very Kale-y! You must like Kale to try this dish. The dressing was to die for and really brought out the tasty kale!

  7. Shiitake mushrooms are the best! I had to try this recipe. It came out well with the chicken, and made for a satisfying dinner. Thanks!

  8. I am totally going Japanese with these noodle recipe. I love noodles and blending it with shiitake and chicken finalized with miso dressing makes it perfect!

  9. Looks really delicious and healthy. There are so many variations for the miso dressing but this one is easy and I already have all the ingredients on hand. Definitely gonna make this today. Thanks.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}