One Dish Meal: Chicken and Vegetable Buckwheat Noodles

Soba (or buckwheat) noodles, which are made with wheat and buckwheat flour, are refreshing hot or cold. As 100% buckwheat soba noodles can be too brittle, most soba noodles have wheat flour added. The percentage of buckwheat flour in soba noodles typically ranges between 40% and 100%. Of course it is better to go for the one you can find that has a higher percentage of buckwheat (as it is wholegrain, compared to regular wheat flour which is refined). But in Singapore, it’s hard to find soba noodles that have a higher percentage of buckwheat than wheat.

Like quinoa, buckwheat is a seed and not a grain, which means that it’s higher in protein and fibre than wheat. Despite its name, it’s also not related to wheat. But unlike quinoa – another healthy seed that’s taking the world by storm – buckwheat is pretty cheap.

As the chicken is sliced thinly, a little goes a long way. This recipe makes four servings – you can make it for your family, or keep the leftovers in the freezer for a quick one-dish meal. It’s a one-dish meal that’s versatile and simple; the chicken and vegetables choices are totally flexible. Think of it as a twist on homemade fried rice, chucking whatever leftover vegetables and meat you have in the fridge into this! But soba noodle is a nourishing and delicious alternative to using white rice.

Chicken and Vegetable Buckwheat Noodles

Serves : 4                Time : 30 mins

Ingredients :

  • 250g buckwheat noodles
  • 250g skinless chicken breast, sliced into strips
  • 2 cups sliced seasonal vegetables
  • 2 tsp minced ginger
  • 1 tsp sugar
  • 2 tbsp olive oil
  • 2 tbsp light soy sauce
  • Sesame seeds and spring onions, to garnish

Preparation :

1. Prepare buckwheat noodles according to package directions. Rinse with cold water and drain.

2. Mix soy sauce, sugar and 2 tbsp of water to make sauce.

3. Heat 1 tbsp of oil in a non-stick pan, sauté chicken strips over high heat until well done and set aside.

4. Add remaining oil to the pan, and stir-fry ginger until fragrant. Throw in mixed vegetables and continue to stir until tender.

5. Combine cooked noodles, chicken and sauce mixture. Garnish with sesame seeds and spring onions.

 Nutritional Facts :

Per serving: 398 calories; 12 g fat; 0.2 g carbohydrates; 47 g protein

Carbohydrate Servings: 3

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