Keto chicken stir-fry with shirataki noodles

Name: Keto chicken stir-fry with shirataki noodles
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Cuisine: Asian
Ingredients: 1/2 lb shirataki noodles; 3/4 lb boneless chicken thighs; 3 tbsp coconut oil; 3 oz. celery stalks; 5 oz. oyster mushrooms; 1/2 yellow beet; salt; ground black pepper; 2 tbsp sesame oil; 2 tbsp water; 1 tbsp rice vinegar; 1 tbsp tamari soy sauce; 1 tbsp sriracha sauce; 1 garlic clove, minced

Asian fast food at its best, in the comfort of your own kitchen. Naturally gluten-free shirataki noodles are the secret ingredient in this tasty, healthy—and quick—keto dish.

April 23 2018 by , photo by in Recipes, Meal

Keto chicken stir-fry with shirataki noodles

Asian fast food at its best, in the comfort of your own kitchen. Naturally gluten-free shirataki noodles are the secret ingredient in this tasty, healthy—and quick—keto dish.

USMetric

2 servingservings

Ingredients

½ lb 220 g shirataki noodles
¾ lb 325 g boneless chicken thighs
3 tbsp 3 tbsp coconut oil or light olive oil
3 oz. (¾ cup) 85 g (200 ml) celery stalkcelery stalks
5 oz. 140 g oyster mushroomoyster mushrooms
½ ½ yellow beetyellow beets
salt and ground black pepper

Hot sauce

2 tbsp 2 tbsp sesame oil or light olive oil
2 tbsp 2 tbsp water
1 tbsp 1 tbsp rice vinegar or cider vinegar
1 tbsp 1 tbsp tamari soy sauce
1 tbsp 1 tbsp sriracha sauce
1 1 garlic clove, mincedgarlic cloves, minced

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Instructions

Instructions are for 2 servings. Please modify as needed.

Place the noodles in a colander and rinse well under running water for 1-2 minutes. Squeeze out all the water. The less water, the better the texture will be.
Cut the chicken into thin strips. Heat up oil in a frying pan or wok and fry the chicken for a few minutes. Season with salt and pepper.
Add vegetables and noodles and keep frying for a few more minutes.
Mix all ingredients for the sauce in a small bowl. Combine well.
Add half the sauce to the wok and toss to combine. Save the rest for serving so you can adjust the flavor to suit your taste.

Tip!

Shirataki noodles are naturally gluten-free and are made from the konjac yam, a herbaceous plant from Japan (the word "shirataki" means "white waterfall").

It's important to first rinse the noodles really well in cold water in order to remove as much of the liquid (they came packed in) as possible. This rinsing eliminates a potentially unpleasant aftertaste.

The noodles can be consumed as they are or can be prepared in different ways. Try boiling them in water or broth for a few minutes, or try frying them in oil or butter. You can also heat them up in the microwave.

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19 comments

1
GrannyM
April 26 2018
Dear Dr E, I've been using shirataki noodles for almost 20 years, long before they became popular for lowcarb/keto etc. I used to get them at the Konjac website (konjacfoods.com) by the case. I actually first had them as a child when we lived in Japan a million years ago but they didn't become readily available for me till I found the konjac site on line in late 90s. For several years I've been getting them at Netrition but I sometimes find them at the local supermarket. For the past year I've been getting a new form of them which combines the konjac fiber with oat fiber and has a much better texture and taste (absorption of the sauce or broth etc that it's cooked in) The kojac site also has an oat fiber version but they are out of stock often so I get get them at Netrition via a brand called Zeroodles. These (zeroodles) are definitely my favorite pasta substitute now so give them a try. Bonus points...they don't have that earthy (some say fishy) smell of plain shirataki noodles!
2
Petra
July 3 2018
To get rid of the funny smell, rinse the shirataki noodles for 1-2 minutes, then put them in boiling water for 2-3 minutes.

Then fry them for about 10 minutes (without any butter or oil) to get rid of the moisture. This will give the noodles a nicer texture.

The noodles should be steaming quite a bit. Make sure to stir them so they don't start shrinking and get to dry. When the steam gets less, take them off.

Then the shirataki noodles are ready to be used for whatever dish you're preparing.
3
Yui
July 9 2018
Hello.

I use the "Lifesum" app to track my foods.
And when I entered the ingredients into the app, It said 4 carbs (and 0 net carbs)
Why so? Am I doing something wrong, is this app perhaps not to be trusted?

Ps. I use 5 kcal, 0 carb shirataki noodles.
4
Lisa
August 15 2018
This one didn't have enough flavor for me. If I make it again, I'll probably add more soy sauce/coconut aminos, maybe more garlic. Wonder if some cilantro might be nice?
5
Mia
October 10 2018
agree with Lisa. There's not enough flavor in this dish. Maybe if the chicken marinated for a few hours in the fridge in the sauce. I'm wondering if the leftovers will have more flavor after the vegetables and chicken have had a chance to sit in the fridge overnight and then are reheated?
6
Carla
December 6 2018
Made this following the 2 servings recipe. So flipping delicious. Not sure why others said no flavor. Mine came out fantastic but unfortunately the kids and mother thought it was too spicy. I dumped all the sauce in and used butter instead of oil to fry. I also boiled the noodles for two minutes before frying.

Very delicious, i will make this again
7
Tamara
February 16 2019
This was sooooo delicious, I swallowed it 😀. There is absolutely no way if you follow this recipe to a T for this dish to have no flavor. Used chicken thighs, sesame oil instead of olive, makes a huge difference. Will definitely be a monthly dish.
8
Ali
February 25 2019
Great sauce! I added a dash of liquid Stevia for that sweet note - tasty!
9
Susan
March 25 2019
I made with shrimp and have ideas how to change a few things around next time. Marinade the shrimp and sauté in sesame oil , set on the side and then make as directed throwing in a can of water chestnuts with the veggies.
10
Tania
April 3 2019
Omg this was so yummy! Definitely on the menu again.
11
Catherine
May 22 2019
I cannot find Shirataki noodles here in Gisborne. What could i use as a substitute for them please?

Reply: #12
12
Reply to comment #11 by Catherine
Kristin Parker Team Diet Doctor
May 23 2019

I cannot find Shirataki noodles here in Gisborne. What could i use as a substitute for them please?

You can also try zoodles/zuchini spiralized into noodles but it would add carbs as well. You may be able to order the shirataki noodles online.
13
Dawn
September 6 2019
The night we made this dish for dinner I thought it was just okay , but then the leftovers for lunch were awesome. The flavors really intensified. Will make again if meal prepping :)
14
brenda
February 11 2020
This was great! I love having recipes to use with these noodles. Thank you!!
15
sarai
June 4 2020
I followed the reply tips on cooking the noodles before adding (thank you! They were great!). But I have to agree with others - no flavor. I taste as I cook and add more tamari as well as some onions, red curry paste, curry powder, cumin, ginger, red pepper flakes, ancho peppers, and 1TB of their juice. It came out like flavor-filled ramen I remember from Japan.
I will not be making it again since I had to do so much to fix it.
16
GaryODS
August 20 2020
I've been enjoying these noodles for years now. I drain and rinse them once in the bag they came in, then I soak/rinse them in boiling water with either slices of lemon or lemon juice and I find it quickly removes the odor.
17
Joie
October 5 2020
These are DELICIOUS with an Asian peanut sauce - really “sticks” to the noodles. The flavor absolutely intensifies overnight...they soak up whatever you add, so that makes sense, ay? 😊 To answer a couple other previously posed questions, cilantro is definitely a choice fresh herb to be used with these...also, the carbs are so very low, because these are primarily fiber, from the konjac yam...more like glass noodles than traditional wheat pasta. My parents used them for sukiyaki when I was a kid whenever they hosted dinner parties (Mom was from Japan/Okinawa). ❤️ Rinse/boil (lime/lemon does help, or even a splash of ACV, but I prefer citrus, depending on what kind of dish I’m making), and most definitely DRY FRY for a few minutes (the ‘fishy’ smell comes from lime added to “preserve” them until we open the package - no funny taste at all when prepared this way). Also great in soups/broth - a terrific keto ramen substitute! Very filling, low/no carb and doesn’t mess with my BG/ketone readings! Get the traditional konjac or konjac with seaweed...don’t bother with the tofu versions, just IMO. Itadakimasu!🙏🏼
18
Nancy
October 28 2020
I am surprised that no one has mentioned that the recipe does not give specific enough directions. It would have been helpful for me to have more directions about the noodles. I did rinse and dry them as the recipe directs. I have never cooked with oyster mushrooms and so had to look up how to prepare them. It would have been helpful to have those directions in the recipe or notes. Even the celery stalk and red pepper. No where does it say how to cut them up. This recipe did not have enough flavor or fat for me. The noodles clumped together and were tasteless. I could not taste the mushrooms that I had to search several stores to find. But then, I never could stand top ramen. I won't buy shirataki noodles or oyster mushrooms again. I won't make this dish again.

Reply: #19
19
Reply to comment #18 by Nancy
Kristin Parker Team Diet Doctor
October 28 2020

I am surprised that no one has mentioned that the recipe does not give specific enough directions. It would have been helpful for me to have more directions about the noodles. I did rinse and dry them as the recipe directs. I have never cooked with oyster mushrooms and so had to look up how to prepare them. It would have been helpful to have those directions in the recipe or notes. Even the celery stalk and red pepper. No where does it say how to cut them up. This recipe did not have enough flavor or fat for me. The noodles clumped together and were tasteless. I could not taste the mushrooms that I had to search several stores to find. But then, I never could stand top ramen. I won't buy shirataki noodles or oyster mushrooms again. I won't make this dish again.

I'm sorry that this recipe didn't work well for you, I will make sure and share your feedback with our recipe team.

Keto chicken stir-fry with shirataki noodles

Keto chicken stir-fry with shirataki noodles

Ingredients

Instructions

Tip!

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