Let me start off by saying that I honestly did not have high hopes for these noodles, and they were so much better than I expected! Konjac noodles, or Shirataki noodles, have been lauded for their extremely low-calorie count: 16 calories per 150 gram serving. They are translucent noodles that look similar to rice noodles, and are popular in Japanese cooking, known as "white waterfall" noodles.
They are made from the starchy part (devil's tongue yams) of the Konjac plant, which is processed into glucomannan flour. This is a gluten-free, soluble fiber that basically passes right through your digestive system, which is how you get a noodle that is essentially calorie and carb free.
While these noodles have been touted as the "Holy Grail of dieting," just because a food doesn't have many calories does not mean that it actually is nutritious. In this case, I couldn't find any science against shirataki noodles, and since they have lots of dietary fiber, some studies have found benefits in consuming these noodles. There seems to be mixed opinions of these noodles mainly because of their texture. Shirataki noodles like the ones I bought come in a bag of water, and they do have a fishy smell when you first open them. Make sure to rinse them under cold water for a little while to get rid of this. Since the noodles don't really have to be cooked, they are pretty convenient; however, the texture is quite gelatinous and rubbery, and many would say slimy. I didn't find that they were slimy, but instead they tastes like al dente rice noodles to me.
I think using them in a stir fry is a great way to get rid of the slippery texture that bothers many. You can even dry roast the noodles first – after rinsing and draining, cook the noodles in a dry pan on medium high for 1 to 3 minutes, which will dry them out and give them more of a "pasta-like" consistency. I think the chewy texture of these noodles, as compared to regular wheat-based pasta, is actually quite suitable for Asian-style dishes. Their consistency was a bit chewier than rice noodles.
The other pro to these noodles is that are tasteless, meaning they can take on any flavor you add to the dish quite nicely. If you don't have Shirataki noodles (or just don't feel like trying them), you can certainly substitute rice noodles in this recipe. Since this recipe is a stir fry, you want to make sure that the pan is screaming hot before you add any ingredients. This will ensure that you get a nice color on the chicken, and the honey will caramelize and thicken the soy sauce dressing. I used a half a bag of shredded cabbage, red pepper, and carrot, but you can really use any mix of cruciferous vegetables that have been shredded. I think Trader Joe's Cruciferous Crunch Collection would also be good in here, and any bag of (undressed) coleslaw mix should do the trick.
Ginger Lime Chicken
Serves 2
Ingredients
2 small (4 ounce) chicken breasts, cubed into 1 inch pieces
1 tablespoon olive oil
1 lime
1 tablespoon soy sauce (to make this recipe gluten-free, make sure you pick out a soy sauce that specifies gluten-free on the label! Soy sauces are not naturally gluten-free)
1 teaspoon honey
1/2 tablespoon fresh ginger, minced
1 teaspoon sesame oil
1 garlic clove, minced
1/2 teaspoon freshly cracked pepper
1 onion, sliced thinly into half-moon shapes
2 cups shredded vegetable mix, such as one that includes cabbage, red peppers, and carrots
1 bag Shirataki noodles (or two servings worth)
Directions
1. Put the first 8 ingredients in a plastic bag, and massage the marinade into the chicken until all of it is covered. Place in the fridge and let marinate for 30 minutes, or up to 2 hours. (If you let it marinate longer, the acid in the lime juice will begin "cooking," or denaturing, the chicken.)
2. Place a large saute pan or a wok over high heat and add the sesame oil. Once the pan is hot, add the onions (they should sizzle on contact). Cook for 2-3 minutes until the onions are soft, continually stirring to avoid burning. Add the chicken with its marinate, and continue stirring and shaking the pan for 5-8 minutes, until the chicken is cooked through.
3. Add the bag of mixed vegetables, and reduce the heat to medium. Cook for about 3 minutes more, until the vegetables are slightly tender.
4. Add the noodles, making sure to cover them in the soy sauce dressing as you move them around the pan. Cook until heated through, 1-3 minutes.
5. Top with sliced green onions, if desired.
