Last Updated on December 7, 2018 by Fiona Maclean
5-2 Diet Fast Day Noodle Stir Fry:
Doing the 5-2 Diet or another low calorie plan? Have you come across these really low calorie Shirataki noodles (just 5cals for a 100g portion). If not they are worth trying because they can really help manage hunger – and if you like stir-fries then they make a great way to include noodles in a 5-2 diet recipe. When I first started the 5-2 Diet I discovered Shirataki or Konjac noodles. I bought one pack from the Japan Centre and I haven’t been back again recently to get more. I rather enjoyed them, I remember noticing a slightly fishy smell when I opened them, but I rinsed them well and cooked them into my prawn stirfry. Since then, I’ve heard people complaining that they disintegrate and that they find the fishy smell unbearable. So, I thought I should try again, but this time with something that wasn’t fish based itself. Just to see…
I also wanted to try a different supplier. While the Japan Centre is great if you are in central London, their mail order service for noodles is rather expensive for delivery. Instead, I went to Holland and Barrett, who deliver free if you order over £20 worth of goods. And, no, I didn’t order £20 of noodles, but I did order 6 packets and a further sample pack of Konjac based ‘rice’. The noodles are £1.33 a pack, but are very often out of stock. You could also try Amazon where you can buy a range of reasonable priced noodles like these Shirakiku Shirataki White Noodles 198 g (each pack should serve 2 portions)
So was my second Shirataki noodle meal a success? Well yes with one caveat. I was using up left over roast beef and I do prefer starting with raw beef. So I’ve allowed for that in the recipe, although what I actually cooked this evening used up some left over beef, I’d strongly advise making this dish with a little sirloin or fillet steak.
- 100 g Shirataki Noodles (wet weight)
- 60 g Lean Beef finely sliced along the grain.
- 150 g Pak Choi
- 3 Spring Onions
- 2 teaspoons Mirin
- 2 teaspoons Low salt Soy Sauce
- 1 piece Fresh Ginger Peeled and chopped as finely as possible
- 2 cloves Garlic peeled and chopped finely or crushed
- 1 handful Fresh Coriander chopped finely.
- 1 Red Chilli
- 1 teaspoon Sesame oil
Prepare the beef by cutting it into fine slices. Mix together the soy, mirin, finely chopped garlic and ginger, chopped coriander and the finely sliced chilli and stir the meat into the mixture. Allow to marinade for around half an hour as a minimum.
Prepare the pak choi and spring onions by removing any old leaves, slicing or tearing the pak choi lengthwise and the spring onions into half cm dice.
Rinse the noodles under a running tap of tepid water for a minute or two, before tipping into a bowl and covering with boiling water. Drain after 3 minutes and put to one side
Heat the oil in a wok and add the beef with marinade. Stir fry for 2-3 minutes before adding in the vegetables and cooking for a further minute.
Add the noodles which should still be warm and stir through for a minute before serving
For a healthy portion you will need half a bag of noodles, 60g of beef and about 200g of mixed green vegetables. That with the oil for cooking, mirin, soy and flavourings will give you a calorie total of under 200! Mostly because the noodles are only 5 calories…which means you get a really substantial meal even on a 5:2 diet fast day.
I do recommend following the recipe instructions to prepare the noodles. And don’t be concerned or put off by the fishy smell when you open the packet. I keep in my head the smell of thai fish sauce – it’s a lot nicer than that! And it goes once the noodles are rinsed.
If you are looking to start the 5:2 diet, why not check out my 5:2 diet tips where you will find some helpful hints to get you started.