Friday, 14 June 2013

Food Friday (Shirataki Noodles)

Love pasta?

Feel guilty about the carbs, gluten and calories?

No more!

According to you can “make your favourite pasta dishes without the guilt thanks to
Tofu Shirataki noodles.  Made from a blend of pureed tofu and the root konnyaku, a member of the yam family, this noodle substitute is easy to prepare and is only 20 calories and gluten free!  Available in macaroni, spaghetti, angel hair and fettuccine shapes, it can be used anyway you would use regular pasta”.

Shirataki noodles can be found in the Tofu section of most grocery stores.

According to “Shirataki needles were once Japan’s best kept weight loss secret.  Thanks to the new low carb craze, the noodles are out of the bag now.  Shirataki means “white waterfall” – a pretty name for a noodle.  We like to think of them as little miracles of science”.

These noodles contain no fat, carb, net carbs, sugar, or any other weight loss enemies.  As mentioned above these noodles are made from the yam-like konjac plant and loaded with glucomannan – a water-soluble dietary fibre.

Not everyone is enamoured with Shirataki noodles.  Like sushi and beer, Shirataki noodles have an acquired taste.  Before you ship these Asian noodles off to diet food island try the recipe below, or substitute the noodles in any other Asian noodle recipes.  Some people think the noodles taste rubbery, probably because they didn’t parboil!  Before you use Shirataki noodles, rinse and parboil them to get the right texture.  Simply bring water to boil and add a pinch of salt (optional).  Quick boil the noodles for 1 – 2 minutes, then drain and rinse.

Note:  One of my TOPS group ladies has tried these and deemed them as “not pasta, but not bad”.  She did mention that they “smell funny” right out of the bag and need to be rinsed well and dried thoroughly to get the “right pasta feel”.  I have not tried them myself.


2 teaspoon vegetable oil
8 ounces skinless, boneless chicken breast
2 carrots
1 medium onion
1 clove pressed garlic
¼ pound snow peas
1 package (16 oz) Shirataki noodles
1 tablespoon Soy Sauce
2 tablespoons rice vinegar
2 tablespoons sesame oil

1.  Heat large frying pan, preferably non-stick, over high heat

2.  Add 2 teaspoons vegetable oil to coat the pan

3.  Add 8 ounces skinless, boneless chicken breast, slivered.  Stir fry 2 to 3 minutes, or until lightly browned.  Remove from pan.

4.  Heat 1 teaspoon oil in same pan.  Add 2 carrots, cut into matchsticks, 1 medium onion, cut into thin wedges, 1 clove garlic, pressed and ¼ pound snow peas, trimmed and halved lengthwise.  Stir-fry 2 to 3 minutes or until tender crisp.  Remove from pan.

5.  Add 1 package (16 oz) Shirataki noodles drained and coarsely chopped, and 1 tablespoon Soy Sauce to same pan.  Cook and stir for 3 minutes.

6.  Turn into large bowl.  Mix in chicken, vegetables, 2 tablespoons rice vinegar, 1 tablespoon Soy Sauce and 2 tablespoons sesame oil.

7.  Cover and refrigerate until chilled, stirring occasionally.

Makes 4 servings.

Per serving:  187 calories, 16g protein, 6g fat, 14g carbohydrates, 774mg sodium, 39mg cholesterol.

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