EatSmarter exclusive recipe

Steamed Chicken Breast

with Soba Noodle Salad
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Steamed Chicken Breast

Steamed Chicken Breast - Exotic, easy to make and very delicious: A Japanese delight

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
519
calories
Calories

Healthy, because

Even smarter

Nutritional values

Steaming preserves sensitive structures and fine aromas. It also saves fat. Even more plus points for this dish: lots of high-quality protein, plenty of satiating carbohydrates and the complete daily requirement of niacin, which ensures a strong heart, strong nerves and healthy skin.

Soba noodles are a Japanese speciality with a hearty nutty flavour. They are made primarily from buckwheat grains. Their health advantage is that they contain no gluten if they are 100% made from the tasty grains.

1 serving contains
(Percentage of daily recommendation)
Calorie519 kcal(25 %)
Protein45 g(46 %)
Fat11 g(9 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin28 mg(233 %)
Vitamin B₆1.2 mg(86 %)
Folate72 μg(24 %)
Pantothenic acid2.5 mg(42 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C20 mg(21 %)
Potassium962 mg(24 %)
Calcium205 mg(21 %)
Magnesium134 mg(45 %)
Iron3.9 mg(26 %)
Iodine5 μg(3 %)
Zinc4.2 mg(53 %)
Saturated fatty acids1.7 g
Uric acid373 mg
Cholesterol106 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
4 ounces
Soba Noodles (Japanese buckwheat noodles)
1 teaspoon
Sesame oil (+ more for the steamer)
2
2 ounces
1 tablespoon
2 tablespoons
unhulled Sesame seeds
2
Chicken breasts (about 160 grams)
Preparation

Kitchen utensils

1 Pot, 1 Small skillet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Sieve, 1 Mortar, 1 Brush, 1 Lid, 1 Citrus juicer, 1 Steamer basket

Preparation steps

1.
Steamed Chicken Breast preparation step 1

Rinse and dry orange. Using a peeler, remove the zest of the orange, being careful not to remove any of the pith.  

2.
Steamed Chicken Breast preparation step 2

Cut zest into thin strips.

3.
Steamed Chicken Breast preparation step 3

Cut orange in half and squeeze the juice, reserving the liquid in a small bowl.

4.
Steamed Chicken Breast preparation step 4

Cook soba noodles according to package directions in salted water. Add orange zest 30 seconds before the end of cooking. Drain and rinse under cold water.

5.
Steamed Chicken Breast preparation step 5

Mix soba noodles and orange peel with the sesame oil.

6.
Steamed Chicken Breast preparation step 6

Rinse scallions, trim and cut into thin, diagonal slices. 

7.
Steamed Chicken Breast preparation step 7

Rinse the sprout mix under cold water and drain well.  

8.
Steamed Chicken Breast preparation step 8

Toss scallions and sprout mix with the noodles. Season with soy sauce, pepper and orange juice to taste. Let stand for 30 minutes.

9.
Steamed Chicken Breast preparation step 9

Meanwhile, toast sesame seeds in a dry skillet and let cool. Using a mortar, crush sesame seeds with a little salt.   

10.
Steamed Chicken Breast preparation step 10

Rinse chicken breast, pat dry and place in a lightly oiled steamer basket. Steam over medium heat until juices run clear, about 15 minutes.

11.
Steamed Chicken Breast preparation step 11

Remove chicken from steamer and cut into slices. Place the soba noodles on plates, top with the chicken and sprinkle with sesame salt.