Soba Noodles with Teriyaki Chicken
Soba noodles with teriyaki chicken - Asian pasta dream with a protein kick
Healthy, because
Even smarter
Nutritional values
If you want to have shiny hair and strong fingernails, should more often Buckwheat, for example in the form of pasta, on the table. The pseudo-cereal is particularly rich in silicic acid. In Chicken meat there is a lot of niacin. This B vitamin contributes to energy production from fats, carbohydrates or proteins and thus positively influences the metabolism.
If you can't get soba noodles, you can use other buckwheat noodles instead, such as penne or fusilli. Vegetarians replace the chicken meat with cubes of tofu or tempeh.
(Percentage of daily recommendation)
| Calorie | 426 cal. | (20 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 14.1 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 652 mg | (16 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 2 carrots
- 7 ozs Soba Noodles (buckwheat noodles)
- salt
- 1 red onion
- ½ red Bell pepper
- 2 scallions
- 2 garlic cloves
- ¾ oz ginger
- 1 red chili pepper
- 3 ½ ozs Vegetable broth
- 2 ½ Tbsps Rice wine
- 2 Tbsps Teriyaki sauce
- 1 Tbsp soy sauce
- 3 Tbsps roasted sesame oil
- 14 ozs chicken breast fillets
- 1 tsp cornstarch
- peppers
- 1 Tbsp Sesame seeds
Preparation steps
Clean carrots, wash and cut into long fine strips using a spiral slicer or peeler.
Cook pasta according to package directions in plenty of boiling salted water for about 6 minutes until al dente, adding carrot strips after 4 minutes. Then drain, rinse with cold water and drain well.
Along the way, peel and finely dice the onion. Remove seeds from bell bell pepper, wash and cut into cubes. Clean the spring onions, wash and cut diagonally into rings. Peel garlic and ginger and finely dice both. Halve chili pepper lengthwise, remove seeds, wash and chop.
Mix broth with rice wine, teriyaki sauce, soy sauce and 1 tablespoon sesame oil. Rinse chicken, pat dry, cut into 1-inch pieces and mix with cornstarch. Heat 1 tablespoon sesame oil in a skillet. Fry chicken in it over medium heat for 5 minutes. Deglaze with 2/3 of the seasoned broth and simmer for 3 minutes.
At the same time, heat the remaining oil in a frying pan. Sauté onion, bell bell pepper, ginger, garlic and chili in it for 3-4 minutes over medium heat. Mix in spring onions and sauté for 1-2 minutes, then deglaze with remaining seasoned stock. Mix in noodle mixture, heat briefly, season to taste and divide among plates. Season chicken with salt and pepper, sprinkle with sesame seeds, arrange next to noodles and serve everything immediately.
