Stir Fried Chicken With Soba Noodles South Beach Diet Phase2 Recipes

STIR FRIED CHICKEN WITH SOBA NOODLES (SOUTH BEACH DIET PHASE2)

Steps:

• Bring a large saucepan of water to a boil. Cook noodles according to package directions.
• While noodles are cooking, in a medium bowl, combine chicken with scallion whites, garlic, ginger, and pepper flakes; season lightly with salt.
• Drain noodles and transfer to another medium bowl. Add scallion greens, soy sauce, and sesame oil.; toss to combine. Season lightly with salt.
• In a large nonstick skillet or wok, heat vegetable oil over medium-high heat. Add chicken, and cook, stirring constantly, until just cooked through, 4-5 minutes. Transfer chicken to a plate.
• Return the pan to the heat. Add cabbage, mushrooms, and water. Cook, stirring until vegetables are wilted, about 4 minutes. Return chicken and noodles to the pan, stir, and cook to heat through, about 1 minute. Toss with lemon juice and serve warm.

SESAME CHICKEN AND SOBA NOODLES

Steps:

• Fill a large pot with lightly salted water and bring to a rolling boil. Ease soba noodles into the water and return to a boil. Cook uncovered, stirring occasionally, until noodles are tender yet firm to the bite, 5 to 7 minutes. Drain and rinse under cold water.
• Heat soy sauce and brown sugar in a large skillet over medium heat. Add chicken; stir and cook until cubes are no longer pink in the center and juices run clear, 5 to 7 minutes. Transfer to a bowl; sprinkle with sesame seeds, toss to coat.
• Whisk olive oil, vinegar, and ginger together in a bowl until vinaigrette is combined. Divide greens among 4 plates; top with soba noodles and chicken. Serve with vinaigrette.

STIR-FRIED SOBA NOODLES WITH LONG BEANS, EGGS AND CHERRY TOMATOES

Steps:

• First cook the soba noodles. Bring 3 or 4 quarts of water to a boil in a large pot. Add salt to taste. Add the noodles gradually, so that the water remains at a boil, and stir once with a long-handled spoon or pasta fork so that they don't stick together. Wait for the water to come back up to a rolling boil - it will bubble up, so don't fill the pot all the way - and add 1 cup of cold water. Allow the water to come back to a rolling boil, and add another cup of cold water. Allow the water to come to a boil one more time, and add a third cup of water. When the water comes to a boil again, the noodles should be cooked through. Drain and toss with the sesame oil in a bowl and set aside.
• Mix together the stock, soy sauce, rice vinegar, and sugar in a small bowl. Mix the minced chiles, garlic and ginger in another bowl. Place all of the ingredients within reach of your wok.
• Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added to the pan. Meanwhile beat 1 of the eggs in a bowl and add salt to taste. Swirl 1 teaspoon of the oil into the wok and add the egg, using a rubber spatula to scrape out every last bit. Tilt the wok to spread the egg into a pancake and cook until set, 30 seconds to a minute. Using a metal spatula, flip over and cook for about 5 seconds, then transfer to a cutting board. Cut into 2-inch long by 1/4-inch wide slices. Repeat with the other egg.
• Add the remaining oil to the wok, swirl the pan, then add the garlic, ginger and chile and stir-fry for no more than 10 seconds. Add the long beans and stir-fry for 1 minute. Add the tomatoes and stir-fry for 2 minutes, or until they collapse a little in the wok. Add the noodles, the stock mixture, and salt to taste, turn the heat down to medium and stir-fry for about a minute, until the liquid has evaporated. Sprinkle with pepper, add the eggs and cilantro, stir-fry to heat through, and serve.

SB STIR-FRIED CHICKEN WITH SOBA NOODLES

Steps:

• Bring a large saucepan of water to a boil. cook noodles according to package directions. While noodles are cooking, in a medium bowl, combine chicekn with scallion whites, garlic, ginger, and pepper flakes; season lightly with salt. Drain noodles and transfer to another medium bowl. Add scallion greens, soy sauce, and sesame oil; toss to combine. Season lightly with salt. In a large nonstick skillet or wok, heat vegetable oil over medium-high heat. Add chicken and cook, stirring constantly, until just cooked through, 4 to 5 minutes. Transfer chicken to plate. Return the pan to the heat. Add cabbage, mushrooms, and water. Cook stirring, until vegetables are wilted, about 4 minutes. Return chicken and noodles to pan, stir, and cook to heat through, about 1 minute. Toss with lemon juice and serve warm.

CHICKEN SOBA NOODLE TOSS

Steps:

• In a small bowl, combine the first 10 ingredients until blended; set aside., Cook noodles according to package directions. Meanwhile, in a large skillet or wok, stir-fry chicken in 2 teaspoons oil until no longer pink. Remove and keep warm., Stir-fry broccoli blend in remaining oil for 4-6 minutes or until vegetables are crisp-tender., Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain noodles; add to pan. Add chicken; heat through. Sprinkle with cashews.

STIR-FRIED CHICKEN WITH NOODLES

Steps:

• Heat 2 tablespoons oil in a wok or heavy skillet. Add garlic and half the ginger; cook slowly until brown. Discard garlic and ginger.
• Brown chicken in wok. Add mushrooms, remaining ginger, pepper strips, and scallions; cook until soft, 3 to 4 minutes.
• Add stock, soy sauce, vinegar, and cornstarch mixture to the wok. Bring to a boil, and cook for 2 minutes. Transfer to a bowl, and keep warm.
• In wok, heat 1 tablespoon oil. Add noodles and a few spoonfuls of sauce, and heat. Top with chicken mixture; garnish, and serve.

ASIAN CHICKEN NOODLE SOUP (SOUTH BEACH DIET PHASE 2)

Steps:

• In a large saucepan, heat oil over medium heat. Add scallions, celery, and garlic; cook, stirring occasionally until softened. About 7 minutes.
• Stir in chicken breasts, Napa cabbage, and salt. Add broth, bring to a simmer and cook for 5 minutes.
• Increase heat and bring to a low boil, then add soba noodles. Cook until tender, about 5 minutes. Stir in soy sauce, sesame oil, and chile-cgarlic paste. Serve hot.

SOUTH BEACH DIET OVEN-FRIED CHICKEN WITH ALMONDS

Steps:

• Whole wheat bread crumbs:.
• Use 2 slices whole wheat bread, toast them until lightly brown, then pulse in a food processor. Set aside.
• Preheat oven to 400 degrees F.
• Pound the chicken breasts to a 1/2 inch thickness and cut them into 12 pieces.
• In a medium bowl, stir bread crumbs, Parmesan cheese, almonds, parsley, garlic, salt, thyme and pepper until mixed.
• Pour oil onto a plate.
• Dip the chicken into the oil and then into the bread crumb mixture to coat.
• Place chicken on a cookie sheet.
• Bake for 20 minutes or until juices run clear when the thickest part of the chicken is pierced with the tip of a knife. (Do not turn chicken over).
• Serve immediately. Nutrition facts per serving 383 calories, 16 g total fat, 4 g saturated fat, 15 g carbs, 1 g fiber, 41 g protein.