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Main mealMain CourseLow carb, high fatVegetarianKetogenicEggs€€

Konjac Noodles with Egg and Colorful Wok Vegetables

Name: Konjac Noodles with Egg and Colorful Wok Vegetables
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Ingredients: 400 g SHIRATAKI NOODLES; 4 piece Eggs, Grade A, Large, egg whole; 150 g Squash, summer, green, zucchini, includes skin, raw; 100 g Mushrooms, white button; 50 g Spinach, baby; 2 clove Garlic, raw; 5 g Ginger root, raw; 20 g Oil, sesame, salad or cooking; 15 g Soy sauce made from soy and wheat (shoyu), low sodium; 10 g Seeds, sesame seeds, whole, roasted and toasted; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black

This quick-to-make Asian keto meal brings juicy konjac noodles with egg and vegetables, enriched with mushrooms, spinach and healthy fats, for a perfect dinner with minimal carbohydrate content.

Prep time10 min

Cook time10 min

Total time20 min

Servings2

Recipe

SHIRATAKI NOODLES400 gEggs, Grade A, Large, egg whole4 pieceSquash, summer, green, zucchini, includes skin, raw150 gMushrooms, white button100 gSpinach, baby50 gGarlic, raw2 cloveGinger root, raw5 gOil, sesame, salad or cooking20 gSoy sauce made from soy and wheat (shoyu), low sodium15 gSeeds, sesame seeds, whole, roasted and toasted10 gSalt, table, iodized1 pinchSpices, pepper, black1 pinch

Wok or large deep panFine-mesh strainerMixing bowlSpatulaKitchen scale

Per servingTotal

Calories:310 kcal620 kcal

Protein:17 g34 g

Carbohydrates:4 g8 g

Fiber:7.8 g15.6 g

Water:226.3 ml452.6 ml

Fat:23 g46 g

Micronutrients

Sugar:1.5 g2.9 g

Saturated fat:4.9 g9.8 g

Cholesterol:372 mg744 mg

Sodium:521.2 mg1042.3 mg

Potassium:686.4 mg1372.7 mg

Calcium:184.5 mg368.9 mg

Iron:3.4 mg6.8 mg

Magnesium:76.3 mg152.5 mg

Zinc:2.3 mg4.6 mg

Phosphorus:325.5 mg650.9 mg

Vitamin C:20 mg40 mg

Vitamin A:230.8 µg461.6 µg

Vitamin D:2.1 µg4.2 µg

Vitamin B12:0.9 µg1.8 µg

Instructions

1Pour the konjac noodles into a fine-mesh strainer and rinse them thoroughly under cold running water for at least 2 minutes to remove their characteristic brine smell.
2Transfer the well-drained noodles to a hot pan without any added fat and dry-fry them over medium-high heat for 3 to 5 minutes. This removes excess water, preventing a watery dish and giving the noodles a more pleasant, pasta-like texture. Then set the noodles aside on a plate.
3Prepare the vegetables: slice the zucchini and mushrooms thinly, and finely chop the garlic and ginger. Wash the baby spinach well and pat it dry.
4In a small bowl, whisk the eggs well with a fork, adding a pinch of salt and ground black pepper.
5In the same pan (or wok), heat the sesame oil. Add the garlic and ginger and stir-fry briefly for about 1 minute, until fragrant.
6Add the zucchini and mushrooms to the pan. Stir-fry over high heat for 3 to 4 minutes, stirring constantly, until the mushrooms soften while the zucchini stays slightly crisp. Just before finishing, add the baby spinach so it wilts only slightly.
7Push the vegetables to the side of the pan, and pour the beaten eggs into the empty half. Gently stir with a spatula until they set into soft, creamy scrambled eggs, then combine them with the vegetables.
8Add the prepared konjac noodles to the pan, drizzle everything with soy sauce and quickly stir to combine the flavors. Sprinkle the dish with sesame seeds and serve immediately while hot.

Nutritional benefits

Thanks to its high dietary fiber content and low glycemic index, this meal helps with weight management and supports the maintenance of stable blood sugar levels.

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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.