Sesame Chicken Noodle Bowl

Healthy Living, Recipes

sesame-chicken-noodle-bowl

Nutrient-packed noodle bowls are a staple of Asian cuisine. Filled with soothing chicken broth, rice noodles and vegetables, this Sesame Chicken Noodle Bowl is a satisfying comfort food for any time of year.

Making your own noodle bowl allows you to control the ingredients and custom-design your nutrition as opposed to ordering one at a restaurant or buying them prepackaged. Watch the serving size on this recipe: one cup is the serving for the nutrition information as shown, but if you have two cups of soup you’ve doubled those values. For example, this is a pretty high sodium dish thanks to the soy sauce, fish sauce, and broth. Doubling the serving size would mean you’d be eating more than half your day’s worth of sodium in that one meal, especially if you’re following a diet that limits your total salt intake to 1,500mg a day. Can’t find baby bok choy? You can substitute regular bok choy, using equal parts greens and the white crunchy stems. Napa cabbage, spinach, or swiss chard can also stand in for bok choy if your local market doesn’t carry it.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 4 shiitake mushrooms
  • 1 cup fat-free, lower-sodium chicken broth (gluten free if needed)
  • 1 1/2 cups water
  • 4 tsp soy sauce
  • 2 tsp fish sauce
  • 3 garlic cloves minced
  • 1 piece (2 inches) fresh ginger sliced
  • 2 serrano chili peppers thinly sliced
  • 6 oz dry rice noodles
  • 1 lb chicken cutlets
  • Black pepper to taste
  • 1/3 cup toasted sesame seeds plus additional for garnish
  • 2 tsp sesame oil
  • 3 baby bok choy cut in half lengthwise
  • 1 large red bell pepper sliced
  • 1 cup snap peas
  • 2 carrots sliced into 2-inch sticks
  • 1 lime cut into wedges
  • 2 scallions chopped
  • 1/8 tsp salt
  • 1/8 tsp crushed red-pepper flakes, optional

Preparation

Remove mushroom stems. Thinly slice caps; set caps aside. In a saucepan, add mushroom stems, broth, water, soy sauce, fish sauce, garlic, ginger and chili peppers and bring to a boil. Remove pan from heat.

In a large saucepan, add 4 cups water and bring to a boil. Add noodles and cook for 3 minutes, or until done. Drain and set aside.

Season chicken with black pepper. Place sesame seeds in a shallow dish. Press seeds into both sides of chicken. Heat a nonstick skillet over medium-high heat. Add sesame oil. Add chicken and cook for 3 minutes on each side, or until done. Remove from pan. Add bok choy, cut sides down, and cook for 3 minutes, or until browned. Add reserved mushroom slices, bell pepper, snap peas and carrots. Strain broth mixture through a sieve into skillet; cover and cook for 2 minutes. Remove vegetables with a slotted spoon.

Thinly slice chicken. Evenly divide noodles, vegetables and chicken into 6 shallow bowls. Spoon broth mixture over each. Garnish each with lime wedges, scallions and additional sesame seeds.

Yield: 6 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 cup

Calories: 271
Sodium: 549mg
Fat: 6g
Carbohydrates: 30g
Saturated Fat: 1g
Fiber: 3g
Cholesterol: 43mg
Protein: 21g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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