Irritable Bowel Syndrome Message Boards | noodles, chicken and broccoli

Soba Noodles with Broccoli and Chicken

Use chicken broth in place of the sake for a nonalcoholic version. Toasted sesame seeds sprinkled over the finished dish make a flavorful garnish.

6 ounces uncooked soba (buckwheat noodles) I used linguini to avoid the whole wheat
1/4 cup sake (rice wine) or dry sherry
3 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon honey
1/2 teaspoon crushed red pepper
1 tablespoon vegetable oil, divided
3/4 pound chicken breast tenders, cut into bite-sized pieces
1 1/2 teaspoons dark sesame oil I left out ALL oil
3 cups quartered mushrooms
3 cups broccoli florets
1 cup (1-inch) red bell pepper strips
1 tablespoon bottled ground fresh ginger (such as Spice World)
2 garlic cloves, minced

Cook noodles according to package directions; drain.
Combine sake and the next 4 ingredients (sake through crushed red pepper) in a small bowl; set aside.

Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 4 minutes or until done. Remove chicken from pan; keep warm. Heat 1 teaspoon vegetable oil and sesame oil in pan over medium-high heat. Add mushrooms and remaining ingredients; stir-fry 4 minutes or until broccoli is crisp-tender. Return chicken to pan; stir in sake mixture. Cook 1 minute or until thoroughly heated. Serve over noodles.

Yield: 4 servings (serving size: 1 1/4 cups chicken mixture and 1/2 cup noodles)

CALORIES 357 (18% from fat); FAT 7g (satfat 1.2g, monofat 1.9g, polyfat 3.2g); PROTEIN 30.1g; CARBOHYDRATE 43.2g; FIBER 3.3g; CHOLESTEROL 49mg; IRON 3.3mg; SODIUM 810mg; CALCIUM 61mg;
Cooking Light, MAY 2004

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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!

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