Asian Chicken with Sea Vegetables and Noodles

Sensei Post in Recipes and Health Facts
0
O.K. I’m hungery again! Here is a recipe that is pleasing to the eye, taste buds and training regiment.
Dairy-Free, Gluten-Free
Tender natural chicken breast marinated in an Asian-inspired blend of tamari, lime, garlic and ginger provides the centerpiece for this savory stir-fry of broccoli, red pepper, shiitake mushrooms and arame. The arame contributes a sweet, mild flavor to the dish, making it a perfect choice for the sea vegetable newcomer.

    Nutrition Info Per Serving (8 oz-wt.):

  • 320 calories (80 from fat)
  • 9 g total fat
  • 1.5 g saturated fat
  • 38 g protein
  • 23 g total carbohydrate (2 g dietary fiber, 2 g sugar)
  • 90 mg cholesterol
  • 230 mg sodium
Serves 6
Ingredients

    Marinade

  • 2 TB Bragg liquid aminos (or tamari)
  • 2 TB freshly squeezed lime juice (1 to 2 limes)
  • 3 cloves garlic, minced
  • 11/2 TB peeled, coarsely chopped fresh ginger
  • 2 tsp ground coriander
  • 1 tsp sugar
  • 1/4 tsp crushed red pepper flakes, more or less to taste
    Stir Fry

  • 2 packages (2 oz each) transparent noodles (mung bean noodles, Saifun, or Harasame)
  • 1/3 cup dried arame
  • 2 TB canola oil
  • 1 medium yellow onion, finely sliced
  • 3/4 lb broccoli crowns, separated
  • 1/2 lb fresh shiitake mushrooms, discard stems, thinly slice caps
  • 1 red bell pepper, seeded, deribbed, and julienned
  • 1 bunch green onion, both white and green parts, coarsely chopped
  • 1 cup sunflower sprouts or bean sprouts
    Preparation

  • 2 lbs boneless, skinless chicken thighs or breast, cut into 11/2-inch strips

Preparation Directions
Reminders:
Soak the arame with enough cold water to generously cover — it will triple in volume. If fresh shiitake mushrooms are not available you can substitute them with dried. About 1-ounce of dried shiitake mushrooms, reconstituted, equals a 1/2 pound of fresh. Simply soak the dried shiitakes in a bowl of water for 1/2 hour, drain the liquid, and proceed with the recipe.
To prepare the noodles and sea vegetable:
Soak the noodles in a bowl with enough hot water to cover them for about 5 minutes. Test the noodles. They should be al-dente. If more soaking time is needed, continue to retest every few minutes to desired tenderness. Drain noodles and set aside. In a separate bowl, soak the arame with enough cold water to generously cover. It will triple in volume, add more water if needed. Set aside.
To prepare the marinade:
Whisk together the tamari, lime juice, garlic, ginger, coriander, sugar and pepper flakes in a medium bowl until well blended. Place the chicken in the marinade, coating it completely. Cover and marinate in the refrigerator for 1 hour or overnight.
To prepare the noodles and sea vegetable:
Soak the noodles in a bowl with enough cold water to cover them for about 15 minutes. In a separate bowl, soak the arame with enough cold water to generously cover. It will triple in volume, add more water if needed. Set aside.
To prepare the dish:
Heat the oil in a large skillet or wok over high heat, add the onion and sauté for about 2 minutes. Lift the chicken out of the marinade, reserve the marinade for later use. Add the chicken to the skillet and sear until just browned, about 4 minutes. Add the broccoli, mushrooms, bell pepper, green onion, reserved marinade, and 1 cup of water. Stirring frequently, sauté until tender and bright in color, 3 to 5 minutes. Drain the arame, discarding the liquid. Add the arame and sprouts to the skillet, toss to incorporate. Serve immediately accompanied by the noodles.
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