Soba Noodle Stir-Fry

I have had a package of buckwheat, otherwise known a Soba Noodles, in my pantry for a while now, and simply needed the time and energy to create a new dish. When Cory is out of town, I usually have a simple dinner, like a salad or call in my favorite red curry; however, I decided to put my chef hat on last night because I wanted something both satisfying and filled with the veggies I just picked up from the farmers market. I usually do my grocery shopping on Monday’s where I stop at Publix for meat, cheese and eggs before heading to the farmers market for my produce. I am in love perusing the market, and buying local. So for the week, I will be making soba stir-fry, salmon and a light eggplant parmesan with all of the ingredients I picked up yesterday.

I have never tried soba noodles, but after learning more about their nutritional value, I definitely plan on keeping them on rotation. Buckwheat or soba noodles are fat, cholesterol and gluten-free. They are a great source of manganese, lean protein, thiamine and carbohydrates. Studies have also shown that soba noodles are a better source of carb for diabetics because it has been concluded that glucose is released into the blood stream at a slower pace after consumption than its wheat counterparts. You will find soba or buckwheat noodles in the international food aisle. They come in pre-portioned bundles and cook in under three minutes!

Feel free to play around with veggies your family loves! I think water chestnuts and baby corn would be great in here. Also cashews and basil may bring this dish to a whole new level. Oh and forget the takeout, you can make this stir-fry for your family for less than $12.00. This dish is definitely a fifteen minute meal your family will keep on rotation.

Ingredients:

Stir Fry Sauce:

1/2 Cup Low Sodium Chicken Broth

1 Tbs Honey

2 Tbs Low Sodium Soy Sauce

1 tsp Red Chili Oil (Optional)

1 tsp Rice Wine Vinegar

Sesame Seeds

Chicken:

Roasted Sesame Oil

3 thin cut chicken breasts

2 tsp Chinese 5-Spice

Veggies:

1 Small Head of Broccoli

1 Small Sliced Onion

1/2 C Julianne Carrots

1/2 Inch Chopped Ginger

2 Chopped Garlic Cloves

1 Sliced Red Pepper

2 Chopped Green Onions

1/2 C Snow Peas

1 C Shitake Mushrooms

3 Chopped Pinnaple Rings

1 Lime Cut in Wedges

Noodles:

1 Bunch Buckwheat Noodles

Directions:

Whisk stir fry sauce ingredients and set aside.

Put water on the stove to boil for the noodles. Add sesame oil to a pan and heat over medium high. Cover chicken in 5-spice, slice, and add to warm oil cooking. 2 minutes on each side for thin chicken breasts. When browned on each side, set aside. When the water is boiling, add noodles and cook for two minutes and drain.

After you remove chicken add a little more sesame oil to pan. Add aromatics: ginger, garlic and onion. Stir and turn the heat down if necessary so they do not burn. After aromatics begin to brown, add carrots, broccoli and peppers and snow peas until they begin to soften.  While veggies are softening place sesame seeds in a pan and roast over medium heat, shaking every few minutes to make sure they do not burn.

After veggies are soft and noodles are cooked, add noodles to the pan and turn up the heat. After heat is high, add stir fry sauce to deglaze the pan and coat veggies and noodles. After about a minute turn the heat down and stir in  pineapple and chicken until warm. Add stir-fry to a bowl, top with sesame seeds, green onion and a squeeze of lime!

I hope that you enjoy this dish! I should be bringing you more recipes very soon!