CHICKEN SOBA BOWL
Makes: 4 servings
Prep time: 5 minutes
Cook time: 12 minutes
Prep time: 5 minutes
Cook time: 12 minutes
Ingredients
3 tablespoons orange juice
1 tablespoon lemon juice
1 tablespoon soy sauce
1 tablespoon sesame oil
1 serrano pepper, seeded and minced
2 teaspoons minced lemongrass or lemon zest
1 teaspoon grated ginger
Salt
1 pound chicken tenders
6 ounces soba noodles
2 cups sliced fresh shiitake mushrooms, stems removed
4 baby bok choy, quartered
3 cups broccoli florets
1/4 cup torn basil leaves (optional)
1 tablespoon lemon juice
1 tablespoon soy sauce
1 tablespoon sesame oil
1 serrano pepper, seeded and minced
2 teaspoons minced lemongrass or lemon zest
1 teaspoon grated ginger
Salt
1 pound chicken tenders
6 ounces soba noodles
2 cups sliced fresh shiitake mushrooms, stems removed
4 baby bok choy, quartered
3 cups broccoli florets
1/4 cup torn basil leaves (optional)
Directions
1. In a large bowl, whisk together orange juice, lemon juice, soy sauce, sesame oil, serrano pepper, lemongrass or lemon zest, and ginger.
2. Fill a large skillet 3/4 full with water, add a sprinkle of salt and bring to a simmer. Add chicken tenders and cook 5 to 7 minutes or until chicken is tender. Drain chicken and shred directly into bowl with dressing.
3. Bring a large pot of salted water to a boil. Add soba and shiitakes; cook 3 minutes. Add bok choy and broccoli; cook 1 to 2 minutes or until noodles are al dente.
4. Drain noodles and vegetables and add to bowl with chicken and dressing. Toss gently to combine. Garnish with basil if desired.
1. In a large bowl, whisk together orange juice, lemon juice, soy sauce, sesame oil, serrano pepper, lemongrass or lemon zest, and ginger.
2. Fill a large skillet 3/4 full with water, add a sprinkle of salt and bring to a simmer. Add chicken tenders and cook 5 to 7 minutes or until chicken is tender. Drain chicken and shred directly into bowl with dressing.
3. Bring a large pot of salted water to a boil. Add soba and shiitakes; cook 3 minutes. Add bok choy and broccoli; cook 1 to 2 minutes or until noodles are al dente.
4. Drain noodles and vegetables and add to bowl with chicken and dressing. Toss gently to combine. Garnish with basil if desired.
Nutrition facts per serving: 377 calories, 37g protein, 50g carbohydrate, 6g fat (1g saturated), 6g fiber
Power Food
Chicken is not just a low-cal way to get your protein. Half a breast has more than three-quarters of your daily intake of vitamin B3 (niacin), which boosts levels of good (HDL) cholesterol. Chicken is also high in other B vitamins that allow your body to convert food into usable energy. And three ounces has almost half your daily dose of selenium, which helps keep blood sugar stable.
Chicken is not just a low-cal way to get your protein. Half a breast has more than three-quarters of your daily intake of vitamin B3 (niacin), which boosts levels of good (HDL) cholesterol. Chicken is also high in other B vitamins that allow your body to convert food into usable energy. And three ounces has almost half your daily dose of selenium, which helps keep blood sugar stable.
