Monday, October 20, 2014

Sesame Soba Noodles with Chicken & Kale

Sesame Soba Noodles with Chicken & Kale {Low-FODMAP, Gluten-Free, Dairy-Free, Egg-Free}  /  Delicious as it Looks

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. I decided to use kale instead to mix it up. Spinach or Swiss chard would also work well.

Sesame Soba Noodles with Chicken & Kale {Low-FODMAP, Gluten-Free, Dairy-Free, Egg-Free}  /  Delicious as it Looks

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 at Amazon). 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:

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Sesame Soba Noodles with Chicken & Kale
Low-FODMAP, Gluten-Free, Dairy-Free, Egg-Free
serves 4
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)


  1. 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.
  2. Bring a large saucepan of water to a boil. Add soba noodles and boil according to package directions, about 5 to 6 minutes. Drain.
  3. 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.
  4. 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.

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  1. This has nothing to do with this recipe...sorry, but can you eat kabocha squash and/or other winter squashes without issues?

    1. I have not heard of kabocha squash, but I do seem to tolerate butternut squash and acorn squash.

  2. the recipe looks delicious...just found your blog. Would love to follow it by email, can I not do that?
    anywho....broccoli is in the moderate list so people often do well with a moderate amount...less than 1/2 cup....but I'm sure some people can't at all, I find that to be true with some of the moderate things. Of course, they say this isn't to supposed to be a diet we stay on forever, we should try something on the forbidden lists every 6 months or so.....they say there is just too much good stuff in the stuff we aren't eating, especially fructans, we should try to get some fructans. Well it won't be from an onion I'll tell you that. haha. I did just recently find out I can eat most veggie polyols, but can't eat handle man made polyols....nothing like mannitol or way!

    To answer Heather Johnson's question if you'd like to know.... from the latest list from Monash...Kobocha squash is a YES. and I can eat it and other winter squashes no problem. Love roasted butternut.

    This diet is a funny thing. As Sue Shepard says....and I'm largely paraphrasing....Here's the list, but you have to find your own tolerances. I keep thinking...oh thanks a lot. So when I get sick is it because I ate too much of this or that or something else? Finally I think I'm doing pretty good. Finally. haha

    1. Hi picnicwithants, Glad you've been enjoying my blog! I do not have an email list, that's something I'm working on getting up and running. I understand your frustration with the food lists! I have never heard of kobocha squash, but I do seem to tolerate other squashes like butternut, summer and zucchini as well. Thanks for your comment!

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  4. How is this gluten free if it takes buckwheat soba noodles, which are made of wheat?

    1. Hi Tina,
      Buckwheat is not wheat, even though it has "wheat" in the name. It's an entirely different grain that is gluten-free. You can read more about buckwheat here: