- 0:15 Prep
- 0:20 Cook
- 4 Servings
- Capable cooks
Super-healthy vegetables join tender poached chicken in this easy noodle main.
Ingredients
- 180g soba noodles
- 2 tablespoons reduced-salt soy sauce
- 1 cup (250ml) Massel salt reduced chicken style liquid stock
- 1 tablespoon mirin (see note)
- 2 tablespoons unsweetened apple juice
- 1/2 teaspoon sesame oil
- 4 chicken breast fillets, trimmed
- 1 bunch English spinach
- 200g snow peas, trimmed
- 2 tablespoons sesame seeds, toasted
Method
- Step 1Cook the soba noodles in boiling water until tender, drain.
- Step 2Place soy sauce, chicken stock, mirin, apple juice and sesame oil in a large deep frying pan and bring to the boil. Reduce heat to a simmer, add chicken, cover and cook for 10 minutes or until chicken is tender. Remove and stand for 5 minutes before slicing.
- Step 3Add spinach and snow peas to the pan and cook until bright green. Remove.
- Step 4Divide mounds of soba noodles between serving plates, top with snow peas, sliced chicken and spinach, and drizzle with cooking liquid. Sprinkle with sesame seeds to serve.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1719 kj
Energy
8g
Fat Total
2g
Saturated Fat
6g
Fibre
53g
Protein
118mg
Cholesterol
669.04mg
Sodium
12g
Carbs (sugar)
28g
Carbs (total)
All nutrition values are per serve
Notes
Mirin is a sweet Japanese rice wine that’s commonly used to flavour rice and sauces. It’s available from Asian grocers or in the Asian food aisle of supermarkets. Dry sherry or white wine, plus sugar to taste, can be used as a substitute.
- Author: Jody Vassallo
- Image credit: Ben Dearnley
- Publication: Taste.com.au
