Chicken and Vegetables with Buckwheat Noodles


After a long day of teaching, I love to have a substantial meal with lots of veggies.  My Korean boss told me that buckwheat noodles are ‘very good at health,’ so I thought I would try them out with a chicken and veggie stirfry with a bulgogi-style marinade.

Chicken and Vegetables with Buckwheat Noodles

Servings: 2.5

Ingredients:

For Sauce:

-2 garlic cloves, minced (or 2 tsp pre-minced garlic in tub)

-2 Tbls soy sauce

-1 Tbls honey

-1 Tbls rice wine

-1 Tbls sesame oil

-2 Tbls orange or apple juice

-1/2 tsp black pepper

-2 tsp corn starch

-1 Tbls sesame seeds

For Chicken:

-2 chicken breasts, sliced

-1 Tbls soy sauce

-1/2 Tbls sauce mix (from above)

For Veggies:

-1 small carrot, sliced

-1/2 zucchini, sliced

-1 small onion, sliced

-2 green onions, chopped

For Noodles:

-100 g (1/4 of a 400g pkg) of buckwheat (Soba) noodles

-1 tsp sesame oil

-1 tsp sesame seeds

Directions:

1. Mix the ingredients for the sauce together in a bowl.

2. Marinade the chicken with 1 Tbls soy sauce and 1 Tbls of the sauce for at least 30 minutes.

3. Steam the carrots for 1-2 minutes to make them tender (easier to stirfry).

4. Saute the chicken in a fry pan about 2 minutes on each side until cooked through.  Remove from skillet.

5. While the chicken is sauteing, start the buckwheat noodes.  Add the noodles to a pot of boiling water with a pinch of salt.  Cook for only 3-5 minutes and drain.  Add the 1 tsp sesame oil and 1 tsp of sesame seeds to the noodles.

5.  Add a small amount of oil or cooking spray to the pan and add the veggies.  Stirfry for about 2 minutes, then add the sauce mixture.  Cook for another 3-5 minutes until sauce thickens and veggies are finished.

6.  Add the chicken back into the pan and turn off the heat. Garnish with additional green onions and/or sesame seeds.

Enjoy!

Below are the ingredients used in this recipe.  You can find them all in most local grocery stores or marts. I like these Beksul noodles the best because they are much much lower in sodium than most other Korean brands of buckwheat noodles.  I also really like Ottogi brand products, below are the sesame oil and cooking wine.

 

Nutrition Information:

For 1 Serving: 402 kcal, 10 g Fat, 1 g Saturated Fat, 48.3 mg Cholesterol, 1110 mg Sodium, 56.9 g Carbohydrates, 3.1 g Fiber, 14 g Sugars, 26.6 g Protein

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