Spicy Soba Noodles with Chicken in Peanut Sauce
1 carrot, peeled
2 cups fat-free, less-sodium chicken broth, divided
1/3 cup reduced-fat peanut butter
1 tablespoon chopped peeled fresh ginger
1 tablespoon low-sodium soy sauce
2 tablespoons honey
1 to 2 teaspoons crushed red pepper
1 garlic clove, minced
1 pound skinless, boneless chicken breast
5 cups cooked soba (about 10 ounces uncooked buckwheat noodles)
6 tablespoons sliced green onions
6 tablespoons chopped unsalted, dry-roasted peanuts
Shave carrot lengthwise into thin strips using a vegetable peeler.
Combine 1/3 cup broth, peanut butter, ginger, soy sauce, honey, pepper, and garlic; stir with a whisk until smooth.
Place chicken in a large saucepan; add 1 2/3 cups broth. Bring to a boil. Reduce heat, and simmer 4 minutes or until chicken is done. Remove from heat; let stand 20 minutes. Drain; cut chicken into 2-inch pieces. Combine carrot, peanut sauce, chicken, and noodles in a large bowl; toss to coat. Sprinkle with onions and peanuts.
Yield: 6 servings (serving size: 1 cup)
CALORIES 398 (26% from fat); FAT 11.4g (satfat 2.1g, monofat 5.2g, polyfat 3.6g); PROTEIN 29.5g; CARBOHYDRATE 43.4g; FIBER 4.3g; CHOLESTEROL 44mg; IRON 1.9mg; SODIUM 477mg; CALCIUM 40mg;
Cooking Light, JULY 2002
I never use soba noodles. Are they wheaty/insoluble? I would use linguini or some thick asian noodle. I also think this is a recipe that you could chop the chicken first to make it easier to poach. Sometimes cutting before cooking makes it drier but I think it would be fine here.
Oh and peanut butter doesn't agree with everyone.
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!