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Cold Chicken Soba Noodle Bowls With Ginger-Carrot Dressing

Published August 15, 2019
2 minute read
A soba bowl of noodle salad is topped with cucumber slices, shredded chicken, shredded carrots, and seaweed. Chopsticks rest on the bowl, and nearby are small dishes with carrots, cucumbers, seaweed, green onions, and a dipping sauce. A glass of water is in the background. MyFitnessPal Blog
Published August 15, 2019
2 minute read
In This Article

Active time: 10 minutes Total time: 30 minutes

Move over ramen, there’s a healthier Japanese noodle on our radar. This Japanese-inspired noodle bowl is packed with protein thanks to rotisserie chicken, edamame and soba — nutty-tasting buckwheat noodles. The noodles are gluten-free, contain 6–8 grams of protein per 2-ounce serving and 3 grams of fiber, which helps slow the speed at which carbohydrates are digested, so you’ll eat less and feel full longer. Buy 100% buckwheat flour noodles for the healthiest result and best flavor.

Miso is another functional food in this dish — it is both a prebiotic and a probiotic, which helps the healthy bacteria in your gut.

Cold Chicken Soba Noodle Bowls With Ginger-Carrot Dressing

Ingredients

  • 6 ounces (170g) buckwheat soba noodles
  • 1 cup (156g) frozen shelled edamame
  • 1 tablespoon mixed dried seaweed
  • 2 small carrots, thinly sliced
  • 1 1/2 tablespoons white miso (Maruman brand)
  • 2 tablespoons rice vinegar or apple cider vinegar
  • 1 tablespoon fresh ginger, chopped
  • 1 tablespoon canola oil
  • 2 teaspoons dark sesame oil
  • 1 teaspoon maple syrup
  • 1 pinch ground white or black pepper
  • 2 cups (245g) pulled white meat rotisserie chicken, skin discarded (from 1 chicken)
  • 1 medium cucumber, thinly sliced
  • 2 green onions, thinly sliced

Directions

Cook noodles according to package instructions. During the last 2 minutes of cooking, add the edamame and continue to cook until the noodles are al dente. Drain and rinse thoroughly with cold water. Place in a large bowl. Note: Soba can overcook and clump easily, so be sure to drain and rinse in cold water quickly for the best texture.

While noodles are cooking, pour the seaweed into a small bowl. Add 1/4 cup (59ml) cold water and let set for 10 minutes. Drain and set aside.

In a blender, combine 1 tablespoon water, 1/4 cup of the carrot, vinegar, miso, ginger, canola oil, sesame oil, maple syrup and pepper and blend until smooth. Toss half of the dressing (about 1/4 cup or 59ml) with the noodles and divide among 4 large bowls. Top with the seaweed, remaining carrots, chicken, cucumber and green onions. Drizzle remaining dressing over bowls and serve immediately.

Serves: 4 | Serving size: 1 bowl

Nutrition (per serving): Calories: 381; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 63mg; Sodium: 660mg; Carbohydrate: 45g; Dietary Fiber: 4g; Sugar: 5g; Protein: 31g

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.

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