Blogger Fit Foodie Confession: It’s been a while since I’ve shared a recipe. Or even shared a meal plan on my blog.
That’s why I was so grateful for a guest blog post and original recipe by the talented Susan of CooktheStone.com. Cook the Stone not only offers such great tips and how-to’s but also features great nutritional infographics such as this one for Super Foods.
Continuing in a theme of healthy foods and healthy recipes families will love, Susan serves up a delicious recipe for Soba Noodles with Teriyaki Chicken and Broccoli. Thank you, Susan!
Soba noodles with teriyaki chicken and broccoli make for a delicious and nutritious dinner.
Do you love Japanese cuisine? I am not the biggest fan but I like their noodles. One noodle particularly stands out for me—soba. These are thin and curly noodles made from wheat. It’s delicious and healthy, just what most Japanese dishes are.
In this recipe that I am sharing, we’ll make soba noodles with teriyaki sauce. Throw in some chicken and broccoli and you’ll get a very nutritious and flavorful dish. It’s easy to prepare, too, as you would just need about an hour to complete it.
What is soba?
Soba is actually the Japanese word for buckwheat. But it also refers to those thin noodles that are made from buckwheat flour. They’re as thin as spaghetti pasta. In contrast, the thick wheat noodles are referred to as udon.
Soba noodles are served in different settings in Japan. However, these are usually served at high-end specialty restaurants.
These are also nutritious. Buckwheat flour, the base ingredient, is heart-friendly. It is also rich in nutrients such as protein, fiber, thiamine, iron, and carbohydrates.
A cup of cooked soba noodles has about 426 micrograms of manganese, which is around 20 percent of the recommended daily allowance for men and nearly 25 percent for women.
Manganese is critical for maintaining healthy bone and cartilage as well as for collagen production. The said protein promotes wound healing.
What is teriyaki sauce?
Teriyaki is actually a Japanese word describing a cooking method for meat. The word “teri” means shine while the other word, “yaki” means grilled or broiled. So in effect, teriyaki pertains to meat that has been marinated and then broiled or grilled.
But through the years, teriyaki has been associated with the sauce. It is well-loved around the world for its sweet and mild flavor.
Teriyaki sauce is very versatile as it can be used for stir-fry food, dip grilled meats, and even appetizers.
The sauce has four major components—soy sauce, sugar, ginger, and sake or mirin. The latter is a Japanese cooking wine that you can get at your local Asian store.
What are the health benefits of broccoli?
With the addition of broccoli, this dish all the more becomes a nutrition powerhouse.
One of the most popular vegetables in the United States, broccoli is often cited for its cancer-fighting properties. Broccoli has high levels of vitamin C and other powerful antioxidants such as carotenoid lutein and beta-carotene.
It is also rich in soluble fiber that helps lower cholesterol levels in the body. Packed with omega 3 fatty acids, broccoli has anti-inflammatory properties as well.
It has high levels of calcium and vitamin K which can promote good bone health as well as prevention of osteoporosis.
Soba Noodles with Teriyaki Chicken and Broccoli
- 2 packages or about 5.6 ounces of refrigerated soba noodles
- 3 cups of frozen broccoli florets
- One tablespoon of cornstarch
- One-third cup of sodium soy sauce
- One-fourth cup of brown sugar
- Three cloves of garlic, minced
- One tablespoon of freshly grated ginger
- Two tablespoons honey
- One pound of bones and skinless chicken thighs
- One green onion, sliced
- One teaspoon of sesame seeds
- One tablespoon of olive oil
- A quarter cup of water plus another one cup of water
- Boil water in a large pot. Add the soba noodles until loosened. This should take about two minutes. Then drain well.
- Whisk together the cornstarch and a quarter cup of water in a small bowl. Set aside.
- Add the brown sugar, soy sauce, ginger, garlic, honey and another cup of water in a small saucepan placed over medium heat. Bring to a simmer.
- Stir in the cornstarch mixture until it is thick enough to coat the back of the spoon. This should take around two minutes. Let it cool to room temperature.
- Reserve about a quarter cup of the cornstarch mixture and set it aside.
- In a large bowl, mix together the soy sauce mixture and chicken. Marinate this for at least 30 minutes or if you have the time, overnight.
- In a large skillet placed over medium heat, heat the olive oil before adding the chicken. Cook it until the meat becomes golden brown in color. Set aside.
- Stir in the soba noodles and a quarter cup of cornstarch mixture until well combined.
- Serve immediately or garnish with sesame seeds, if desired.