Main meal€€

Asian Konjac Noodles with Chicken, Spinach and Creamy Tahini

This simple and nutritious Asian dish features succulent konjac noodles with chicken in a creamy sesame sauce with spinach and broccoli, making the perfect low-carb fit lunch.

Prep time
15 min
Cook time
15 min
Total time
30 min
Servings
2

Recipe

SHIRATAKI NOODLES
400 g
Chicken, breast, boneless, skinless, raw
300 g
Broccoli, raw
100 g
Spinach, baby
100 g
Garlic, raw
2 clove
Ginger root, raw
5 g
Oil, sesame, salad or cooking
10 g
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
30 g
Soy sauce made from soy and wheat (shoyu), low sodium
15 g
Water
30 ml
Seeds, sesame seeds, whole, roasted and toasted
5 g

Per servingTotal
Calories:390 kcal780 kcal
Protein:41 g82 g
Carbohydrates:7 g14 g
Fat:19 g38 g
Micronutrients
Sugar:1.1 g2.1 g
Saturated fat:2.6 g5.2 g
Cholesterol:109.1 mg218.2 mg
Sodium:536.6 mg1073.2 mg
Potassium:1068.9 mg2137.7 mg
Calcium:161 mg322 mg
Iron:3.4 mg6.8 mg
Magnesium:126.7 mg253.3 mg
Zinc:2.4 mg4.8 mg
Phosphorus:518.8 mg1037.5 mg
Vitamin C:58.9 mg117.8 mg
Vitamin A:157.5 µg315 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Pour the konjac noodles into a fine sieve and rinse them thoroughly under cold running water for at least 2 minutes to wash away their characteristic brine smell.
2
Place the well-drained noodles into a hot pan without any added fat and sauté over medium heat for 3 to 5 minutes. This removes excess water from them, preventing a watery texture in the dish and allowing the sauce to cling to the noodles better later on. Set the noodles aside on a plate.
3
Cut the chicken breast into thin strips. Season them with salt and ground black pepper in a bowl. Divide the broccoli into the smallest possible florets, and finely chop the garlic and ginger.
4
In a small bowl, thoroughly mix the tahini, soy sauce and warm water with a fork until you get a smooth, creamy and homogeneous sauce.
5
Heat sesame oil in a wok or deep pan. Add the sliced chicken breast and sauté over high heat for 5 to 6 minutes until nicely browned and golden in color. Remove the chicken from the pan and cover it to keep it juicy.
6
In the same pan, add the chopped garlic and grated ginger and sauté briefly for 1 minute until fragrant. Add the broccoli florets and 2 tablespoons of water and sauté for another 3 minutes, until the broccoli softens slightly but remains crunchy.
7
Add the baby spinach to the pan and wait for it to wilt just slightly. Then return the chicken and prepared konjac noodles to the pan and pour the creamy tahini sauce over everything.
8
Mix all the ingredients well over medium heat and cook for another 1 to 2 minutes, until the noodles are heated through and nicely coated with the sauce. Before serving the dish hot, sprinkle it with sesame seeds.

Nutritional benefits

Thanks to the high protein content in chicken breast, this dish supports the maintenance and growth of muscle mass and contributes to a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.