Weight Loss Series, Part Two: How to Prepare Shirataki Noodles
The Secret of Shirataki Noodles
Shirataki noodles were once Japan's best-kept weight loss secret. Thanks to the 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.
What's the big secret of Shirataki? These noodles contain no fat, carbs, net carbs, sugar, or any other weight-loss enemies. As mentioned in our previous article, shirataki noodles are made from the yam-like konjac plant and loaded with glucomannan - a water-soluble dietary fiber. Anyone who has tried to shed pounds the old-fashioned way knows that fiber is a major fat buster. Shirataki noodles keep you full and curb the craving for carb-rich food.
How Should I Prepare Shirataki Noodles?
Not everyone is enamored with Shirataki noodles. Like sushi and beer, Shirataki noodles have an acquired taste. Before you ship these Asian noodles off to diet food island make the recipe below for delicious Shirataki Chicken Salad. Or substitute Shirataki for Asian noodles in some of our other Asian recipes. Remember, Shirataki noodles absorb whatever you mix into the pot, so don't be shy with the Japanese seasonings.
Some people think Shirataki 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.
SHIRATAKI CHICKEN VEGGIE SALAD
You'll need: large frying pan; 2 tsp. vegetable oil; 8 oz. skinless, boneless chicken breast; 2 carrots; 1 medium onion; 1 clove pressed garlic; 1/4 lb. snow peas; 1 package (16 oz) JFC Shirataki; 1 Tbsp. Kikkoman Soy Sauce; 2 Tbsp. Mitsukan Rice Vinegar; 2 tbs. Sesame Oil.
1. Heat large frying pan, preferably non-stick, over high heat.
2. Add 2 tsp. vegetable oil; coat pan.
3. Add 8 oz. skinless, boneless chicken breast, slivered. Stir-fry 2-3 minutes, or until lightly
browned. Remove from pan.
4. Heat 1 tsp. oil in same pan. Add 2 carrots, cut into matchsticks; 1 medium onion, cut into thin
wedges; 1 clove garlic, pressed; and 1/4 lb. snow peas, trimmed and halved lengthwise.
Stir-fry 2-3 minutes or until tender-crisp. Remove from pan.
5. Add 1 package (16 oz) Shirataki drained and coarsely chopped, and 1 Tbsp. Kikkoman Soy
Sauce to same pan. Cook and stir 3 minutes.
6. Turn into large bowl. Mix in chicken, vegetables, 2 Tbsp. Rice Vinegar, 1 tbsp. Soy Sauce, and 2 tbs. Sesame Oil.
7. Cover and refrigerate until chilled, stirring occasionally. Makes 4 servings
Per serving: 187 calories, 16g protein, 6g fat, 14g carbohydrate, 774mg sodium, 39mg cholesterol.
If you made Shirataki Chicken Salad or any of our other Asian recipes, please comment below and let us know what you thought. Can't wait until our next healthy recipe? Then check out these Asian cookbooks.