Soba Noodles with Broccoli and Chicken

Use chicken broth in place of the sake for a nonalcoholic version. Toasted sesame seeds sprinkled over the finished dish make a flavorful garnish.

Yield: 4 servings (serving size: 1 1/4 cups chicken mixture and 1/2 cup noodles)

Ingredients

• 6  ounces  uncooked soba (buckwheat noodles)
• 1/4  cup  sake (rice wine) or dry sherry
• 3  tablespoons  low-sodium soy sauce
• 2  tablespoons  rice vinegar
• 1  teaspoon  honey
• 1/2  teaspoon  crushed red pepper
• 1  tablespoon  vegetable oil, divided
• 3/4  pound  chicken breast tenders, cut into bite-sized pieces
• 1 1/2  teaspoons  dark sesame oil
• 3  cups  quartered mushrooms
• 3  cups  broccoli florets
• 1  cup  (1-inch) red bell pepper strips
• 1  tablespoon  bottled ground fresh ginger (such as Spice World)
• 2  garlic cloves, minced

Preparation

Cook noodles according to package directions; drain.

Combine sake and the next 4 ingredients (sake through crushed red pepper) in a small bowl; set aside.

Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 4 minutes or until done. Remove chicken from pan; keep warm. Heat 1 teaspoon vegetable oil and sesame oil in pan over medium-high heat. Add mushrooms and remaining ingredients; stir-fry 4 minutes or until broccoli is crisp-tender. Return chicken to pan; stir in sake mixture. Cook 1 minute or until thoroughly heated. Serve over noodles.

Nutritional Information

Calories:

357 (18% from fat)

Fat:

7g (sat 1.2g,mono 1.9g,poly 3.2g)

Protein:

30.1g

Carbohydrate:

43.2g

Fiber:

3.3g

Cholesterol:

49mg

Iron:

3.3mg

Sodium:

810mg

Calcium:

61mg