Save time & money with our NEW Meal Planner!

Save time & money with Meal Planner!

Chicken and Soba Noodle Salad With Ginger Dressing

Published June 21, 2018
2 minute read
A plate containing a Chicken and Soba Noodle Salad with ginger dressing, featuring sliced chicken breast, broccoli, edamame, mushrooms, and soba noodles garnished with chopped green onions. A pair of chopsticks lies next to the plate, and a glass of water is partially visible in the background. MyFitnessPal Blog
Published June 21, 2018
2 minute read
In This Article

Active time: 35 minutes
Total time: 45 minutes

Chilled buckwheat soba noodles are traditionally served as cooling meal in the heat of summer in Japan. In this salad, the noodles are tossed with plenty of veggies, grilled chicken and a gingery dressing. Be sure to buy noodles with a high percentage of whole-grain buckwheat flour for the most beneficial fiber.

Ingredients

  • 2 tablespoons (30ml) low-sodium soy sauce
  • 2 tablespoons (30ml) rice vinegar
  • 1 tablespoon (15ml) honey
  • 2 teaspoons (10ml) toasted sesame oil
  • 3 teaspoons (15ml) ginger, finely grated
  • 3 medium garlic cloves, finely chopped
  • 1 tablespoon (15ml) canola oil
  • 3 cups (3 ounces/85g) shiitake mushrooms, stems discarded, caps sliced
  • Salt and pepper, to taste
  • 2 (8 ounces/227g) boneless, skinless chicken breasts
  • 4 cups (8 ounces/227g) broccoli crowns, cut into 2-inch florets
  • 1/2 cup (75g) shelled edamame
  • 6 ounces (179g) dry buckwheat soba noodles (such as Eden Organic)
  • 3 green onions, thinly sliced

Directions

In a small bowl, combine the soy sauce, vinegar, honey, sesame oil, ginger and garlic. Set aside.

Heat the canola oil in a cast-iron skillet or heavy sauté pan over medium-high heat. Add the mushrooms and sauté until tender, 4 minutes. Transfer to a large serving bowl. Season the chicken with the salt and pepper before adding it to the skillet, reduce heat to medium, and cook until cooked through, about 5 minutes per side. Place on a cutting board and let rest, uncovered, for 10 minutes.

While the chicken rests, bring a medium saucepan of water to a boil. Add the broccoli and edamame and cook until broccoli is crisp-tender, 4 minutes. With a slotted spoon, transfer the vegetables to the serving bowl with the mushrooms. Add the soba noodles to the boiling water and cook according to package instructions. Drain and rinse with cool water to stop the noodles from overcooking. Add to the noodles to the vegetables in the bowl. Toss with the soy sauce dressing.

Thinly slice the chicken against the grain and place on top of the noodle mixture. Sprinkle green onions over the top and serve. (The salad can be stored in an airtight container for up to 2 days.)

Serves: 4 | Serving Size: 2 cups noodle mixture plus 4 ounces chicken

Nutrition (per serving): Calories: 369; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 68mg; Sodium: 644mg; Carbohydrate: 45g; Dietary Fiber: 1g; Sugar: 8g; Protein: 30g 

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

14 minute read
Looking for snacks to satisfy your cravings? We asked MyFitnessPal Registered Dietitians to share
9 minute read
Learn the basics of home cooking with our guide, covering essential tips, techniques, and
8 minute read
Learn the signs of low fiber intake, easy ways to boost your fiber naturally,
5 minute read
Get help reducing mealtime stress—plus, maybe even help you save some time and money,
In This Article
Recent posts
14 minute read
Looking for snacks to satisfy your cravings? We asked MyFitnessPal Registered Dietitians to share
9 minute read
Learn the basics of home cooking with our guide, covering essential tips, techniques, and
8 minute read
Learn the signs of low fiber intake, easy ways to boost your fiber naturally,