Wednesday, July 11, 2012

Chicken, Broccoli & Mushroom Soba Bowl

Craving Carbs? This quick, yummy dish satisfies guilt-free!
This is the first time I have cooked with soba noodles and I must say WOW! I came across this lovey Chicken, Broccoli & Mushroom Soba Bowl dish in fitness magazine and knew I had to try it, man am I glad I did!  Dinner was a huge hit last night, so much so that we went back for seconds later in the night (over eating ... maybe, don't judge me).
This is definitely a power food recipe.  Chicken is not just a low-cal way to get your protein.  Half a breast has more than three-quarters of your daily intake of vitamin B3 (niacin), which boosts levels of good (HDL) cholesterol.  Chicken is also high in other B vitamins that allow your body to convert food into usable energy. And three ounces has almost half your daily dose of selenium, which helps keep blood sugar stable.
Dihydrocapsiate; the compound found in chili peppers, can raise your metabolism and burn about 50 to 75 calories a day.  As I have mentioned in other posts, be very careful while handling peppers, I always wear rubber gloves while cooking with them to avoid the juices from getting on my skin. 
Here is the recipe for this mind blowing dish

Chicken, Broccoli & Mushroom Soba Bowl 
Makes: 4 servings    -    Prep time: 10 minutes    -    Cook time: 12 minutes


3 tablespoons orange juice
1 tablespoon fresh lemon juice
1 tablespoon low sodium soy sauce
1 tablespoon sesame oil
1 jalapeno pepper, seeded and minced
2 teaspoons lemon zest - make sure to wash the lemon peel before zesting
1 teaspoon grated ginger - click here to find out how to keep fresh ginger root fresh
1 pound chicken tenders OR breasts thinly cut
6 ounces soba noodles*
2 cups sliced fresh shiitake mushrooms, stems removed
4 bok choy leaves, quartered & ends removed
3 cups broccoli florets
1/4 cup fresh basil leaves, torn
Salt, for boiling water and to taste

**This dish is easily vegetarian modifiable by leaving out the chicken and adding tofu or simply adding more of the bok choy and broccoli.

In a large bowl, whisk together orange juice, lemon juice, soy sauce, sesame oil, jalapeno pepper, lemon zest, and ginger.
Wash & chop the bok choy, removing the woody ends, about 1/4 inch from the base.  Cut broccoli florets into bite-size pieces and wash the mushrooms, removing the stems. *I cut the larger mushroom caps into quarters.  
Fill a large skillet 3/4 full with water, add a sprinkle of salt and bring to a simmer.  Add chicken tenders and cook 5 to 7 minutes or until chicken is tender.  
Drain chicken and shred directly into bowl with dressing.
TIP: using two forks, stabilize chicken with one fork while using the other to pull the chicken apart.  By using this method, you will not burn your fingers and you will not have to wait for it to cool. 

Bring a large pot of salted water to a boil.  Add soba noodles and shiitake mushrooms; cook 3 minutes.  
Next add the bok choy and broccoli; cook an additional 1 to 2 minutes or until noodles are al dente.

Drain noodles and vegetables and add to the bowl with chicken and dressing. Toss gently to combine. 
Garnish with basil.  Serve with a side of low sodium soy sauce for drizzling, if desired.  
Nutrition facts per serving: 377 calories, 37g protein, 50g carbohydrate, 6g fat (1g saturated), 6g fiber

*Soba is the Japanese name for buckwheat. It is synonymous with a type of thin noodle made from buckwheat flour. 

Listening to: Jason Aldean - Dirt Road Anthem

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