Soba Noodles with Chicken and Vegetables

"I love to experiment with the variety of Asian condiments I keep on hand. It's more economical and healthier to use small amounts of a few sauces than using a bottled stir-fry sauce. I serve this with a fruit salad of pineapple, mango, and kiwifruit. If you prefer a vegetable side dish, steamed sugar snap peas or snow peas are a great choice." —Amy Sokol, San Antonio

Yield: 6 servings (serving size: 1 1/3 cups noodle mixture and 1/2 teaspoon seeds)

Ingredients

• 1/2  cup  fat-free, less-sodium chicken broth
• 3  tablespoons  low-sodium soy sauce
• 2  tablespoons  oyster sauce
• 2  tablespoons  mirin (sweet rice wine)
• 1  teaspoon  Sriracha (hot chile sauce, such as Huy Fong)
• 1  (12-ounce) package soba (buckwheat noodles)
• 1  tablespoon  canola oil
• 1  teaspoon  minced garlic
• 1  teaspoon  grated peeled fresh ginger
• 1  pound  chicken breast tenders, cut into bite-size pieces
• 2  large zucchini, cut into julienne strips (about 2 cups)
• 1  large carrot, cut into julienne strips
• 1  tablespoon  sesame seeds, toasted

Preparation

1. Combine first 5 ingredients in a small bowl.

2. Prepare noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain.

3. Heat canola oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and chicken to pan; sauté for 3 minutes, stirring constantly. Add broth mixture, zucchini, and carrot to pan; cook 3 minutes, stirring constantly. Add noodles; cook for 2 minutes or until thoroughly heated, tossing well. Sprinkle with sesame seeds.

Nutritional Information

Calories:

353

Fat:

5.2g (sat 0.8g,mono 2.2g,poly 1.6g)

Protein:

25.7g

Carbohydrate:

47.4g

Fiber:

2.4g

Cholesterol:

44mg

Iron:

4mg

Sodium:

754mg

Calcium:

29mg