I have been following a blog lately My Whole Food Life and have found a couple of interesting recipe ideas. I of course run them through my recipe analyzer and tweak them to fit our goals and needs a lot better including dropping the sodium and fat content and increasing the protein, and in some cases, the fiber. One such recipe idea I loved was the Peanut Noodle Stir Fry and below is my version of her recipe. (By the way, I seasoned my chicken with a little Chinese Five Spice & garlic powder)
Here is my version:
6 oz. Simple Truth boneless skinless chicken breast, cooked & cut into cubes
4 oz Explore Asian Organic Black Bean Spaghetti
1/2 cup broccoli
1/2 cup shredded carrots
1/2 cup sliced mushrooms
2 green onions, cut into strips
2 celery stalks, finely chopped
2 Tbs PB2 mixed
1/8 cup fresh squeezed orange juice
1/8 cup low-sodium soy sauce
1/2 tsp red pepper flakes
1. Cook noodles according to package direction (very low simmer for about 7 min) & set aside.
2. In a small bowl whisk together PB2, orange juice, soy sauce & red pepper flakes & set aside.
4. Add the sauce & saute for another 4-5 min; you may need to add about 1/2 cup of water to keep sauce from thickening too much and sticking to your skillet and to keep it creamy.
5. Add the noodles and chicken & stir well to coat. Continue to saute until well incorporated.
You may be wondering about the noodles; honestly they do not even taste like beans at all! They are extremely high in fiber which is good because fat binds to fiber so you can expel it (LOL).
This recipe makes 2 servings, and here are the nutritional comparisons (cutting hers in half):
Calories 520.0 466.0
Total Fat 5.8 15.4
Saturated Fat 2.0 3.1
Cholesterol 49.0 ---
Sodium 682.0 1059.0
Potassium 370.0 561.0
Total Carbs 46.1 63.3
Fiber 27.4 5.7
Sugar 14.7 6.2
Protein 74.8 20.2
Vit A 103% 103%
Calcium 8% 28%
Vit C 70% 65%
Iron 448% 36%
I hope that this dish is a hit and that you enjoy it as well. Until next time, Happy Eating!