COLD CHICKEN SOBA NOODLE SALAD

The sun is out and it is BBQ time!  I always find myself making salads for BBQs.  Something nourishing, fresh and filling to distract you from the chips and dips!

This cold noodle salad is made of soba noodles.  These are Japanese buckwheat noodles that are simple to cook, and offer a higher fiber and higher protein alternative to traditional pasta salads, and are gluten free.   Buckwheat also has a lower glycemic index than white pasta alternatives, meaning your blood sugar does not spike as high after eating this dish.  This dish can easily be made without chicken for a vegetarian alternative.  

This weekend was the Ski To Sea Race in Bellingham an epic 8 person relay race from Mt Baker to Bellingham Bay.  I made this salad for a healthy carb load prior to our race and .... Justin's team won!   It must have been the pre-race meal.

COLD CHICKEN SOBA NOODLE SALAD

YIELD:  6 side / 4 main course   TOTAL TIME: 30 MINUTES

INGREDIENTS:

  • 2 cups water

  • 2 chicken breasts

  • pepper to taste

  • 1 bay leaf

  • 1 Tablespoon rice vinegar

  • 1 Tablespoon peanut oil

  • 1 Tablespoon sesame oil

  • 2 teaspoon low sodium soy sauce (or tamari if gluten free)

  • 1 teaspoon honey

  • 1 teaspoon garlic chili sauce

  • 1/2 teaspoon salt

  • 2 cups cooked soba noodle (4 oz dry)

  • 1 cup grated carrot (3 medium carrots)

  • 1/2 cup green onions

  • 1/4 cup red onion

  • 4 teaspoons toasted peanuts

METHOD:

  1. Make the perfect shredded poached chicken: I like to place chicken breasts in large sauce pan, just covered with water, and seasoned with salt, pepper and a bay leaf. Bring water and chicken to a gentle boil, then cover and simmer for 10 minutes. Then remove from heat and keep lid on for 15-20 minutes. Remove from water and let cool a bit before shredding. Place shredded chicken in large salad bowl. (Note: more aggressive boiling of the chicken will result in tough and dry chicken, this step requires a close watch. You can also substitute pre-cooked chicken if you are pressed for time)

  2. While the chicken is poaching, prepare the salad ingredients

  3. Whisk rice vinegar, peanut oil, sesame oil, soy sauce, honey, chili sauce and salt for dressing. Pour over shredded chicken.

  4. Cook soba noodles according to package instructions: typically place soba noodles in boiling water and cook for 4 minutes, strain noodles and cool to room temp

  5. Add grated carrots, green onions, red onions to bowl with chicken. Add cool soba noodles and toss to combine. Sprinkle with sesame seeds, torn basil if available and serve.

NUTRITION FACTS: (per cup of salad)

Calories 256 / Carbs 29.5 g / Fat 9.5 g / Sat Fat 1.4 g / Protein 23.9 g / Fiber 2.5 g / Sodium 538 mg 

Main Course, SaladsSara BowlingSalad, Gluten Free, Healthy GrillingComment