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Stir-fried Chicken with Low-calorie Shirataki Noodles and Vegetables Weight Loss Recipe

Last Updated on December 13, 2024 by Arif Chowdhury

Are you searching for a quick, healthy meal that packs a punch in flavor without the extra calories?

Today, we’re diving into the world of Chicken Stir-Fry with Shirataki Noodles. This vibrant dish combines tender stir-fried chicken, colorful vegetables, and low-calorie shirataki noodles, making it a fantastic choice for anyone on a weight loss journey.

Let’s explore how this dish can satisfy your cravings while keeping your health goals on track.

Why Choose Shirataki Noodles?

If you’re not familiar with shirataki noodles, you’re in for a treat! These unique noodles are made from the konjac yam and contain virtually no calories—just about 10 calories per serving.

That’s right!

A 2019 study published in the Journal of Nutrition highlighted that incorporating low-calorie foods like shirataki can help with weight management by allowing people to enjoy larger portions without the calorie load.

Plus, they’re high in glucomannan, a type of soluble fiber that can aid in digestion and promote a feeling of fullness.

The Benefits of Chicken Stir-Fry

Chicken is a staple in many healthy diets for good reason. A 3.5-ounce serving of cooked chicken breast provides approximately 31 grams of protein and only 165 calories, according to the USDA. That’s a fantastic protein-to-calorie ratio!

Protein is essential for muscle maintenance and repair, making it particularly important for those looking to lose weight and tone up.

When combined with a variety of vegetables, chicken stir-fry not only becomes a colorful plate but also a nutrient powerhouse.

Ingredients You’ll Need

Gather up your ingredients, and let’s get started on this delicious Chicken Stir-Fry with Shirataki Noodles:

For the Stir-Fry

  • 1 lb (450g) boneless, skinless chicken breast, sliced into thin strips
  • 1 package (8 oz) shirataki noodles, rinsed and drained
  • 2 tablespoons olive oil or sesame oil
  • 2 cups mixed vegetables (such as bell peppers, broccoli, and snap peas)
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon cornstarch (optional, for thickening)
  • Salt and pepper to taste
  • Green onions and sesame seeds for garnish (optional)

Step-by-Step Recipe

Now that you have your ingredients ready, let’s dive into the cooking process! This stir-fry is quick and easy, making it perfect for busy weeknights.

Step 1: Prepare the Shirataki Noodles

  • Rinse the shirataki noodles under cold water in a colander. This helps to remove any residual odor from the packaging.
  • Boil the noodles in water for 2-3 minutes, then drain and set aside. This step helps improve the texture of the noodles.

Step 2: Cook the Chicken

  • Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
  • Add the sliced chicken to the pan, season with salt and pepper, and stir-fry for about 5-7 minutes, or until cooked through and golden brown.
  • Remove the chicken from the pan and set aside.

Step 3: Stir-Fry the Vegetables

  • In the same pan, add another tablespoon of oil if needed. Toss in the minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
  • Add the mixed vegetables to the pan and stir-fry for about 3-4 minutes, until they are tender-crisp. This keeps the nutrients intact while adding a satisfying crunch.

Step 4: Combine Everything

  • Return the cooked chicken to the skillet.
  • Add the shirataki noodles and pour in the soy sauce and rice vinegar. If you’d like a thicker sauce, mix the cornstarch in a small bowl with a tablespoon of water and add it to the pan.
  • Toss everything together and cook for another 2-3 minutes, allowing the flavors to meld and the noodles to heat through.

Step 5: Serve and Enjoy!

  • Transfer your stir-fry to serving plates.
  • Garnish with sliced green onions and sprinkle with sesame seeds if desired.
  • Enjoy your delicious, low-calorie meal!

Nutritional Highlights

This Chicken Stir-Fry with Shirataki Noodles is not just a treat for your taste buds; it’s also packed with nutrients. Here are some nutritional highlights:

  • High in Protein: The chicken provides a substantial amount of protein essential for muscle repair and satiety.
  • Low in Calories: With shirataki noodles, you can enjoy a hearty portion without the calorie overload.
  • Rich in Fiber: The combination of vegetables and shirataki noodles contributes to your daily fiber intake, which aids digestion and helps keep you feeling full.

Tips for Customization

  • Make it Spicy: If you enjoy a bit of heat, consider adding sliced jalapeños or a teaspoon of chili paste to the stir-fry.
  • Vegetarian Version: Swap the chicken for tofu or tempeh for a delicious plant-based option. Just adjust the cooking time accordingly.
  • Add More Veggies: Feel free to include any vegetables you have on hand, such as zucchini, carrots, or even bean sprouts for added crunch.

Storing and Reheating

This dish is perfect for meal prep! You can store any leftovers in an airtight container in the refrigerator for up to three days. When reheating, simply warm it in the microwave or on the stovetop until heated through.

The Perfect Pairing

For an extra burst of flavor, serve your stir-fry with a side of steamed edamame or a light miso soup. This not only complements the meal but also adds additional nutrients to your plate.

Enjoy Guilt-Free Eating

Eating healthy doesn’t mean you have to compromise on taste. With recipes like Chicken Stir-Fry with Shirataki Noodles, you can indulge in a delicious, satisfying meal that supports your weight loss goals.

So, gather your ingredients, fire up your skillet, and treat yourself to a dish that’s not only good for you but also a pleasure to eat.

This stir-fry is a celebration of flavors and textures that will keep you coming back for more. Happy cooking!