I'm always looking for inspiration for low-FODMAP recipes. I subscribe to Cooking Light magazine and it has proven to be one of my favorite recipe resources. It's true that there are some recipes they feature that I can't tolerate, but when I come across a recipe that I can adapt, I get really excited to share it with my readers. This Sesame Noodle recipe is a great example.
It's become second nature to me to analyze a recipe and be able to instantaneously determine if it's something I can adapt to my diet. I think I have a knack for it, and this is why I have a food blog. This recipe stood out to me from the start. The only major change I had to make was replacing the broccoli. Kale was the first to come to mind, because I think it tastes a lot like broccoli, but unlike broccoli, kale is low-FODMAP. Personally, I have to watch how much kale I eat. I have issues with a lot of veggies that are considered low-FODMAP, such as green beans. I've learned that I can eat kale, just not too much of it. If you are someone who can't tolerate kale, I'd recommend spinach or swiss chard as a substitute.
The other changes I made were to omit the garlic (trust me, you won't miss it) and to use wheat-free Tamari sauce instead of soy sauce. Make sure you use 100% buckwheat soba noodles. Some soba noodles are a mix of buckwheat and regular wheat. I have found 100% buckwheat noodles at my local food co-op or online (King Soba 100% Buckwheat Noodles, which I ordered from Vitacost and don't seem to be available right now - bummer). Of course, you can use any type of noodle that is tolerable, such as rice spaghetti. Be creative!
So without further ado, here is how I make this tasty and low-FODMAP recipe:
Sesame Soba Noodles with Chicken & Kale
Low-FODMAP, Gluten-Free, Dairy-Free, Egg-Free
adapted from Cooking Light, June 2014
2 tablespoons rice vinegar
2 tablespoons dark sesame oil
2 tablespoons low-sodium, wheat-free Tamari sauce (I use San J)
1 tablespoon natural creamy peanut butter (I use Smucker's)
3 teaspoons toasted sesame seeds, divided*
1 teaspoon brown sugar
8 - 9 oz. 100% buckwheat soba noodles
3 teaspoons extra-light tasting olive oil, divided
1 lb. boneless, skinless chicken breasts, diced into 1" pieces.
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
4 cups chopped kale (packed) (or spinach or swiss chard)
2 green onions, sliced (green parts only)
- In a medium bowl, whisk together the rice vinegar, sesame oil, tamari sauce, peanut butter, 2 teaspoons toasted sesame seeds and brown sugar. Set aside.
- Bring a large saucepan of water to a boil. Add soba noodles and boil according to package directions, about 5 to 6 minutes. Drain.
- Dice chicken breasts and season with salt and pepper. Heat 2 teaspoons extra light olive oil in a large skillet over medium-high heat. Add the diced chicken breasts and saute until browned and cooked through, about 4 to 5 minutes. Transfer chicken to a plate and set aside.
- Heat remaining 1 teaspoon extra light olive oil in skillet and add kale. Saute until tender over medium-high heat, about 3 to 4 minutes, working in batches, if needed. With all of the kale in the skillet, add the cooked chicken, noodles and sauce. Remove from heat and toss together. Stir in the green onions and top with remaining 1 teaspoon sesame seeds and serve.
* To toast sesame seeds: Heat a small nonstick skillet over medium-low heat. Add sesame seeds and saute until lightly browned. Remove from skillet and let cool.