Keto chicken stir-fry with shirataki noodles

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.

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 225 g shirataki noodles
  • ¾ lb 325 g boneless chicken thighs or chicken breastchicken breasts
  • 3 tbsp 3 tbsp coconut oil or light olive oil
  • 3 oz. 75 g celery stalkcelery stalks
  • 5 oz. 150 g oyster mushroomoyster mushrooms
  • ½ ½ orange bell pepperorange bell peppers or yellow bell pepperyellow bell peppers
  • 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

Instructions

Instructions are for 2 servings. Please modify as needed.

  1. 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.
  2. 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.
  3. Add vegetables and noodles and keep frying for a few more minutes.
  4. Mix all ingredients for the sauce in a small bowl. Combine well.
  5. 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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12 comments

  1. GrannyM
    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
    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
    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
    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
    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
    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
    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
    Great sauce! I added a dash of liquid Stevia for that sweet note - tasty!
  9. Susan
    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
    Omg this was so yummy! Definitely on the menu again.
  11. Catherine
    I cannot find Shirataki noodles here in Gisborne. What could i use as a substitute for them please?
    Reply: #12
  12. Kristin Parker Team Diet Doctor

    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.

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