Simple healthy sesame chicken stir-fry with Yutaka Edamame Noodles:
A few samples of a new healthy noodle range from Yutaka, together with a stir-fry cookery book from Ching-He Huang were the inspiration for this recipe. I love stir fry dishes but do tend to rely on a version of stone soup where whatever happens to be in my fridge somehow makes its way into the stir-fry. While I wasn’t on a 5:2 diet fast day so didn’t need to make a particularly low-calorie chicken stir fry, I did want to eat something healthy and this seames chicken stir-fry sounded just the ticket. The edamame noodles are a useful addition to any diet – they are suitable for vegetarians, higher in protein than normal noodles, high in fibre, gluten-free and organic. They take just 6 minutes to make up too
In fact, there are 5 different products in the Yutaka range, but to date, I’ve only tried the Edamame Noodles which worked brilliantly to add protein and fibre and create a healthy sesame chicken stir-fry.
I browsed happily through Ching’s book – she works as an ambassador for Yutaka and you’ll also find her recipes on the side of each packet of noodles. In the end, I decided to try making a variation on her sesame chicken stir-fry, adding vegetables and noodles to make a quick supper with just a wok! Well, I do like easy cooking, especially when I end up with something delicious like this chicken stir-fry.
The advantage of this recipe for healthy sesame stir-fry is that most of the ingredients are all in my store cupboard anyway. For the sake of simplicity I pimped up Ching’s original recipe with green vegetables and with some of those Edamame noodles. And, I simply left out the black sesame seeds and substituted white wine for the sake because those were my missing ingredients.
What’s impressive about the Edamame noodles is that they have 45g of protein per 100g of (dry) noodles. That’s more than chicken. The result is that a smallish portion of this healthy stir fry will fill you up and keep you feeling full for longer. That’s a real benefit if you are trying watch what you eat – it should help stop you from snacking.
Without further ado here’s how to make my version of Ching’s Sesame Chicken Stir Fry
A simple recipe for healthy sesame chicken stir fry and edamame noodles
- 40 g Edamame Noodles (dry weight)
- 1/3 tablespoon sunflower oil
- 1 cm Fresh ginger, peeled and finely chopped
- 75 grams Chicken thigh or breast meat, sliced into strips
- 1 Pak Choi, shredded
- 8 Asparagus tips sliced on the diagonal
- 2 Spring Onions sliced on the diagonal
- 1/2 tablespoon Mirin
- 1/2 tablespoon Dry white wine or sake
- 1 teaspoon Sesame oil
- 1/4 tablespoon Toasted sesame seeds (you can toast your own in a small skillet by cooking for 20-30 seconds
- 1 clove Garlic
- 1 pinch Sugar
- 1 tablespoon Light soy sauce
Start by boiling a large pan of water and making up the noodles by cooking for 6 minutes. Once they are cooked, they can be drained and kept warm
Meanwhile, heat a wok over a high heat and add the oil. Add the garlic and ginger and toss for a few seconds. Add the chicken strips and sear on both sides for about 10 seconds
Add all the vegetables except the spring onions and toss for 30 seconds, then add the sake and mirin and continue to stir for a few more seconds
Add the spring onions and season the mixture with light soy and caster sugar
Stir through the edamame noodles and garnish with toasted sesame seeds
A simple and healthy sesame chicken stir fry recipe
I love the nutty taste of the toasted sesame seeds, they really add something extra to this recipe. And, by adding extra green vegetables and reducing the oil and the chicken, it lowers the calories so that this recipe is excellent for anyone watching their weight or just trying to eat more healthily. Best of all, you can make this easy and healthy sesame chicken stir-fry recipe in around 10 minutes. I think this would work well with other green vegetables too – morning glory, broccoli, shredded kale or savoy cabbage. Just keep a good proportion of vegetables and use those delicious high protein and high fibre edamame noodles. If you want to lower the calories still further, then try using the konjac noodles which are also part of the new Yutaka healthy noodle range
Why not buy Ching’s book for yourself.
And stock up on healthy Yutaka noodles so you can try for yourself. You can find out more about the Yutaka noodle range on their website
Meanwhile, If you’d like to try this recipe at home for yourself, why not pin it for later
And, if you are looking for something different, here are some more healthy chicken recipes
Here’s a diet chicken stir-fry recipe that I created for the 5:2 diet
Here’s my recipe for healthy lemon chicken
And here’s my diet sweet and sour chicken recipe
I’m loving my new china too – this pattern is called Westerly and comes from Portmeirion.