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Healthy Soba Noodles with Peanut Chicken
If you’re looking for a different spin on your typical stir-fry, try this version made with buckwheat soba noodles, juicy chicken strips, bell peppers, and nutritious kale; all mixed with a tasty homemade peanut sauce. Did I mention this recipe can be whipped up all under 25 mins? Score!
Are soba noodles healthy? Absolutely! Soba noodles are a delicious and nutritious alternative to traditional pasta and other noodles. They’re also a good source of protein, thiamin manganese, and fiber.
TIPS FOR SOBA NOODLES WITH PEANUT CHICKEN
- To get maximum nutrition from your soba noodles, look for brands made from 100 percent buckwheat.
- Where to find soba noodles in your grocery store? The first place to look for soba noodles is probably the international aisle. You should see them with the Asian products, most likely next to udon noodles. Another place to check is the health food aisle. If there’s a gluten-free section, check there for 100 percent buckwheat soba noodles that are labeled “gluten-free.”
- When making your soba noodles, the goal is not to overcook your noodles. Make sure you follow the package directions in order to get the best results! We boiled our noodles for 3 minutes, really could be 2 but depends on the thickness of your soba noodles, then rinsed under cold water.
- Another key to success is to have all ingredients ready before cooking: sauce, sliced protein, and chopped veggies.
- The peanut butter sauce is very simple to make, but if needed, you can purchase a store-bought version. Just be sure to check the sugar & sodium content as those can be high in pre-packaged items!
- To store, you can refrigerate up to 2 days in the covered airtight container.
Healthy Soba Noodles with Peanut Chicken
If you’re looking for a different spin on your typical stir-fry, try this version made with buckwheat soba noodles, juicy chicken strips, bell peppers, and nutritious kale; all mixed with a tasty homemade peanut sauce. Did I mention this recipe can be whipped up all under 25 mins? Score!
Ingredients
Sauce
- 1/2 cup low sodium soy sauce (we used coconut aminos)
- 1/2 cup water
- 2 tbsp honey
- 2 tbsp rice vinegar
- 2 tbsp peanut butter (unsalted/no sugar added)
- 2 tsp cornstarch
- 1 tsp sesame oil
- 2 large garlic cloves crushed
Stir-fry
- 6 oz soba noodles (brown rice noodles can work too)
- 1.5 lbs boneless & skinless chicken breasts thinly sliced
- 2 large bell peppers cut into thin strips
- 4 cups kale coarsely chopped & packed
- 1/2 cup peanuts unsalted
- 3 green onion sprigs chopped
- 1/4 tsp red pepper flakes to taste (optional)
Instructions
- Bring a medium pot, filled half with water, to a boil. In the meanwhile, get all ingredients ready, most importantly, cut the chicken, chop vegetables, and measure peanuts. In a medium bowl, whisk the sauce ingredients and set aside.
- Add soba noodles to a pot with boiling water and cook for 2 – 3 minutes or al dente, stirring constantly and making sure the noodles do not stick. Reserve about a cup of noodles’ water (starchy water is great for diluting the sauce), transfer noodles to a colander, rinse with cold water and leave to drain.
- Preheat a non-stick wok or large deep skillet on high heat and add chicken. Cook until golden brown, stirring occasionally. This should take about 10 minutes (depending on how much water your chicken contains). Add 1/3 of prepared sauce and stir constantly for a minute or until sauce thickens and coats the meat. Remove from heat and transfer a bowl. Set aside.
- Rinse and dry wok/skillet and return to the stove, on high heat. Add bell peppers and stir fry until fragrant and some peppers are golden brown, stirring constantly. Reduce heat to medium and add kale, soba noodles, chicken, and remaining sauce. Stir gently until mixed, about a minute and remove from heat. Sauce will thicken as it warms up. If noodles absorb too much sauce, add some reserved noodles’ water. Add peanuts, green onions, and red peppers flakes if desired. Serve hot & enjoy!
Nutrition
Calories: 403kcalCarbohydrates: 39gProtein: 30gFat: 14gSaturated Fat: 2gCholesterol: 44mgSodium: 294mgFiber: 3gSugar: 9gCalcium: 72mgIron: 2mg
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