Japanese · Lunch
Chilled Egg Noodle Salad (Low-Calorie)
Cold cooked egg noodles are tossed with poached shredded chicken breast, julienned cucumber and carrot, scallion and a light sesame-soy dressing thinned with rice vinegar instead of oil. Served chilled, the salad delivers savoury umami and a bright tang while keeping fat and calories well below a typical version.
$4
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
384Calories
35.8gProtein
9.8gFat
39.3gCarbs
9.1gSugar
2.9gFiber
980mgSodium
91mgChol
1.9gSat Fat
650mgPotassium
58mgCalcium
2.5mgIron
0.3mcgVitamin B12
9.2mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Slice the scallion thinly, julienne the cucumber and carrot, and grate the ginger into a small bowl.
2
Poach
Simmer the chicken breast in water over medium heat for 10 minutes until the centre is opaque and reaches 165F, then lift out and cool for 5 minutes.
3
Chill
Cook the egg noodles in the same pot for 3-4 minutes until just tender, drain, then rinse under cold water and chill for 5 minutes.
4
Toss
Whisk soy sauce, rice vinegar, sesame oil, honey and grated ginger into a smooth dressing, then combine with noodles, chicken, cucumber and carrot and toss until coated.
5
Plate
Pile the noodle salad into a shallow bowl, scatter scallion and sesame seeds on top, and serve chilled with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 8.4 oz240g boneless skinless chicken breast
- 4.2 oz60g dry, cooked weight approx. 150g egg noodles
- 2/3 cup80g cucumber
- 1/2 cup50g carrot
- 22 scallion
- 2 tbsp2 tbsp soy sauce
- 3 tsp3 tsp rice vinegar
- 2 tsp2 tsp sesame oil
- 2 tsp2 tsp honey
- 1 tsp1 tsp ginger-fresh
- 1/2 tsp1/2 tsp sesame seeds
- 2 slice20g lemon wedge, for serving
