Low Cal Peanut Noodles with Shredded Chicken & Vegetables

Low cal recipe from Eating Well.

INGREDIENTS

  • 1 pound boneless, skinless chicken breasts
  • 1/2 cup smooth natural peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons minced garlic
  • 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
  • 1 teaspoon minced fresh ginger
  • 8 ounces whole-wheat spaghetti
  • 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

PREPARATION

  1. Put a large pot of water on to boil for cooking pasta.
  2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
  3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
  4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
  • Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

NUTRITION

Per serving: 363 calories; 12 g fat ( 2 g sat , 0 g mono ); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.

Nutrition Bonus: Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 1/2 vegetable, 3 lean meat


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2 Responses to Low Cal Peanut Noodles with Shredded Chicken & Vegetables

  1. Ellen says:

    This is food I know!! In the Netherlands, we eat a lot of Indonesian food (because of our colonial “relationship” with that country). We actually put crumbled peanuts in it and a bit more peanut paste (we call it sateh). If you leave out the spaghetti and eat it with rice, it will taste great also! Thank you for remembering this recipe. Will make it soon again.

  2. Joy says:

    I made this last night and I’ll tell you, it wasn’t worth it. It tasted really odd to me. It was way tooooo peanut buttery tasting for me. I also used fresh vegetables and there were way tooooo many dishes to wash. It was a huge mess and I didn’t care for it at all. It was hard to eat but after how long it took to make, I did eat it. Paul didn’t say anything but by the way he didn’t say “this is really good,” I know he didn’t like it either. If I ever did try this again I would try to use something other than the peanut butter. I’d look at the grocery store. I think they have a peanut oil or an Indonesian type paste or sauce. Also, it was very hard to mix up right before serving. The noodles kind of wanted to stay together and some of the smaller pieces of the broccoli and cauliflower kind of disappeared. I didn’t like it 😦

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