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Main mealMain CourseLow carb, high fatKetogenicPoultry€€

Asian Konjac Noodles with Chicken, Spinach and Creamy Tahini

Name: Asian Konjac Noodles with Chicken, Spinach and Creamy Tahini
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Ingredients: 400 g SHIRATAKI NOODLES; 300 g Chicken, breast, boneless, skinless, raw; 100 g Broccoli, raw; 100 g Spinach, baby; 2 clove Garlic, raw; 5 g Ginger root, raw; 10 g Oil, sesame, salad or cooking; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 30 g Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type); 15 g Soy sauce made from soy and wheat (shoyu), low sodium; 30 ml Water; 5 g Seeds, sesame seeds, whole, roasted and toasted

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 time15 min

Cook time15 min

Total time30 min

Servings2

Recipe

SHIRATAKI NOODLES400 gChicken, breast, boneless, skinless, raw300 gBroccoli, raw100 gSpinach, baby100 gGarlic, raw2 cloveGinger root, raw5 gOil, sesame, salad or cooking10 gSalt, table, iodized1 pinchSpices, pepper, black1 pinchSeeds, sesame butter, tahini, from roasted and toasted kernels (most common type)30 gSoy sauce made from soy and wheat (shoyu), low sodium15 gWater30 mlSeeds, sesame seeds, whole, roasted and toasted5 g

Wok or large deep panFine sieveTwo small bowlsKnifeCutting boardCooking spoon

Per servingTotal

Calories:390 kcal780 kcal

Protein:41 g82 g

Carbohydrates:7 g14 g

Fiber:9.5 g19 g

Water:228 ml456 ml

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:197 mg394 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

1Pour 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.
2Place 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.
3Cut 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.
4In a small bowl, thoroughly mix the tahini, soy sauce and warm water with a fork until you get a smooth, creamy and homogeneous sauce.
5Heat 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.
6In 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.
7Add 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.
8Mix 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.