Super Easy Chicken Ramen; Or, What’s A Shirataki? (Low carb, gluten free, dairy free, vegan adaptable)

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I understand you may be confused by the images you are seeing right now because they do not appear to feature a dessert. Honestly, even I’m confused. That is not a picture of dessert. That is definitely soup. Right? That isn’t a dessert. 

Well, I hope you’re sitting down: all of this was…INTENTIONAL. Yes, not unlike my Buffalo Salmon and Avocado Salad, occasionally I will find myself eating something other than cake. AND HERE LIES THE PROOF.

Part of the inspiration here is how fuh-reezing it’s been lately. To be fair I have been known to define anything under 50° as ‘freezing’, but still. It’s been the perfect kind of crisp, chilly winter air I love to romanticize while actually barricading myself indoors and turning my heated blanket setting up to ‘electrocute’.

Oh, and but of course: making some simmering, savory soup. Yeeesssss.

You really can’t go wrong with ramen. Cheap, easy, and delicious. And here, as is always the promise: healthy, too! Loaded with veggies, protein, and aaall that good stuff.

To make this a low carb dish, I’ve opted to use shirataki noodles over a more traditional noodle. What on earth is shirataki, you say? Why, I’m glad you asked!

Shirataki noodles (or yamflour noodles, konjac noodles, konnyaku noodles, etc) are a thin, transparent Japanese noodle made from the gelatinous fiber of the konjac yam. As an ingredient, they’re very low in carbohydrates and calories, and have little flavor of their own. They’re available in a bunch of different shapes, too – fettucini, angel hair, elbow, etc.

You can usually find them in the refrigerated section next to the tofu – they come packaged in liquid that smells a bit fishy upon opening. A quick rinse and any kind of heating (par-boiling, stir-frying, dry-roasting etc) should clear that up. Other than that, they’re ready right out of the bag! Some kinds of shirataki are made with tofu as well, which adds a minimal amount of calories and carbs, but some people prefer the texture. If you’re watching your carbs, keep an eye out for brands that sneak in various starches and flours.

So they’re a bit of an acquired taste, for sure. But are they healthy? WHAT DO YOU TAKE ME FOR? I’ll let the clever minds behind the Keto Diet Blog summarize:

This study shows that the soluble fibre called glucomannan found in shirataki noodles may help you lose weight and improve health. Below are the main benefits of glucomannan:

  • Soluble fiber is very low in calories and lowers the energy-to-weight ratio of the food that is consumed.
  • It has shown to promote satiety via several mechanisms. Including shirataki noodles will keep you fuller for longer!
  • It slows down digestion which again induces satiety.
  • It inhibits carbohydrate absorption and improves glycemic parameters (lowering blood glucose levels and inhibiting insulin spikes).
  • It reduces fat and protein absorption (only beneficial for excessive calorie consumption).

Sounds good to me. But if shirataki is too far out for you, you’re not out of healthy options! Try the ever-popular zucchini noodles (aka zoodles), kelp noodles, spaghetti squash, cabbage, or just some plain old gluten-free noodles (keeping in mind the carb count would change).

While I used some of my personal favorite veggies for this recipe, feel free to substitute or add in your own favorites! For our vegetarian/vegan friends, try switching in some tofu, seitan, portobello etc. instead of chicken. The possibilities are endless!

So the sooner we get this started, the better – my heated blanket’s power cord isn’t long enough to reach the kitchen.

Super Easy Chicken Ramen (Low carb, gluten free, dairy free, vegan adaptable)

Yields: around 4 servings

Ingredients: 

2-3 packages of shirataki noodles/tofu shirataki (I used plain shirataki)
1-2 tbsp olive oil
2 cups sliced mushroom
2 cups baby bok choy, chopped (leaves separated from stalks)
1-2 tbsp minced garlic, or to taste
1 1/2 tsp powdered ginger
1/4 tsp black pepper
1/4 tsp salt or onion salt
1/4 tsp ancho chili powder
4 cups chicken stock (I used a lower sodium chicken bone broth)
1-2 cups water
4-5 tbsp gluten-free tamari or soy sauce (I used a low sodium tamari)
12 oz. chicken, cooked and cubed
1/4 cup shredded or coined carrots
1/4 cup green onion, diced

Optional, for topping:
Nori (seaweed)
Boiled egg
Sriracha

Directions:

If using shirataki noodles, empty bags into a colander and drain all the liquid. Rinse well under water.

Drain noodles and transfer to a hot pan without any oil, grease, or liquid. Heat on medium-high for 5-10 minutes, or until noodles release steam and shrink slightly (but not too much!). Set aside.

Place a large saucepan over medium heat and add the olive oil. Once the oil is hot, add minced garlic and heat until fragrant. Add mushrooms and bok choy stalks and sauté until they just begin to soften and release water. Add powdered ginger, black pepper, salt, and chili powder. Stir to combine.

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Add in chicken stock/bone broth, water, and tamari. Add in the rest of the bok choy leaves. Bring up to a boil and then reduce to a simmer.

Add in shirataki noodles and cooked chicken. Simmer for 1-2 minutes more – shirataki noodles are great at absorbing flavors!

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Remove from heat and pour into bowls. Top with diced green onion, carrots, and anything else you’d like! Devour, and then crawl back under your comforter.

 

Nutritional Info (calculated without optional toppings):

ramen nutrition info

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One thought on “Super Easy Chicken Ramen; Or, What’s A Shirataki? (Low carb, gluten free, dairy free, vegan adaptable)

  1. Pingback: The Cheesiest Macaroni & Cheese, and Saucy Sodium Citrate Science?! (Low carb, gluten free, vegetarian adaptable) | The M'Academia Nut

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