Soba Noodles with Toasted Sesame Seeds

Preparation Time: 30 mins

Cooking Time: 10 minutes

Serves: 8

 

Ingredients:

Sesame seeds, ¼ cup (toasted until golden brown in colour)

Dried soba noodles, 1 packet (240 g)

Juice, 6 tablespoons (from a lemon)

Brown sugar, 1 teaspoon

Light soy sauce (reduced sodium) 4 teaspoons

Garlic, 2 cloves (chopped finely)

Sesame oil, 1 tablespoon

Lettuce, ½ medium head (wash and dry leaves)

Cherry tomatoes, 1 cup (sliced into quarters)

Japanese cucumber, 1 medium (sliced finely)

Carrot, 1 small (sliced finely)

Spring onions, 1 sprig (cut finely)

Coriander, 1sprig (cut finely)

 

Method:

  1. In a large saucepan, bring some water to a boil. Add the soba noodles and cook them for 5 to 6 minutes, or until they are just tender. Drain off the hot water and rinse them well with cold water, and drain them again.
  2. In a bowl, mix together the lemon juice, sugar, soy sauce, garlic, and sesame oil.
  3. Add the soba noodles, toasted sesame seeds, and vegetables. Toss to mix well.
  4. Serve warm or chilled, wrapped in lettuce leaves.

 

Nutrients per Serving:

Energy: 217 kcal

Fat: 5.3 g

Protein: 8 g

Carbohydrate: 39 g (~ 3 CHO Exchanges)

Dietary Fibre: 2.5 g

Sodium: 452 mg

 

Pan-fried Ginger Chicken Breasts

Preparation Time: ≥ 1 hour

Cooking Time: 15 minutes

Serves: 6

 

Ingredients

Chicken breasts (skinless, boneless), 2 medium (cut into halves lengthwise)

Light soy sauce (reduced sodium) 1 teaspoon

Black pepper, 1 tablespoon

Ginger juice, ½ cup

Sesame oil, 1 teaspoon

 

Method

  1. In a bowl, mix the chicken breasts with the marinade. Leave aside in the fridge overnight or for at least an hour.
  2. Heat a non-stick pan. Add the chicken breasts and cook over a low fire until cooked. Let it cool and then slice thinly. Serve with the soba noodles.

 

Nutrients Per Serving:

Energy: 90 kcal

Fat: 3 g

Protein: 13 g

Carbohydrate: 2 g

Sodium: 60 mg