Teriyaki Chicken with Soba

Dairy Free
Health score
31%
Teriyaki Chicken with Soba
40 min.
4
663kcal

Suggestions

Ingredients

  •  anaheim seeded cut into thin strips
  • cup chicken stock see 
  • servings sea salt and coarse pepper black
  • tablespoons high-temperature cooking oil 
  • tablespoons cooking sherry dry
  • slices ginger root fresh thin
  • cloves garlic crushed
  • cloves garlic thinly sliced
  • tablespoons mirin 
  • bunch scallions cut into 2-inch pieces
  • 24 ounce chicken breasts boneless skinless
  • 12 ounce soba noodles 
  • 0.3 cup soya sauce 
  • tablespoons sugar 
  • tablespoons worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • pot
  • stove

Directions

  1. Watch how to make this recipe.
  2. Place a pot of water on the stove for the soba and bring to a boil.
  3. Place the stock, tamari, mirin, sherry, sugar, Worcestershire, ginger and garlic in small pot. Bring to a rolling boil and reduce by half, 15 to 20 minutes over medium heat. Reduce the heat to a low boil or rolling simmer.
  4. Add the oil to a skillet and heat over high heat.
  5. Sprinkle the chicken with lightly with salt and more aggressively with pepper. Cook 8 to 9 minutes, turning occasionally, then remove from the heat. Raise the heat again to high.
  6. Add the peppers and stir for a few minutes, but keep them tender-crisp.
  7. Add the scallions and garlic and toss 1 minute, then remove from the heat.
  8. Cook the soba according to package instructions, a couple of minutes, to al dente.
  9. Drain.
  10. Place a quarter of the soba noodles in shallow bowls or on plates. Top with a few peppers and scallions. Slice 1 chicken breast per portion and fan on top of the soba.
  11. Pour the sauce evenly over the dishes and serve.

Nutrition Facts

Calories663kcal
Protein31.21%
Fat17.2%
Carbs51.59%

Properties

Glycemic Index
67.4
Glycemic Load
40.35
Inflammation Score
-8
Nutrition Score
33.542608836423%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.06mg
Hesperetin
0.05mg
Naringenin
0.04mg
Luteolin
2.8mg
Kaempferol
0.13mg
Myricetin
0.05mg
Quercetin
2.01mg

Nutrients percent of daily need

Calories:663.01kcal
33.15%
Fat:12.91g
19.87%
Saturated Fat:1.83g
11.44%
Carbohydrates:87.17g
29.06%
Net Carbohydrates:85.76g
31.19%
Sugar:15.83g
17.59%
Cholesterol:110.66mg
36.89%
Sodium:2442.52mg
106.2%
Alcohol:2.43g
100%
Alcohol %:0.68%
100%
Protein:52.72g
105.45%
Vitamin B3:22.6mg
113%
Vitamin B6:1.73mg
86.74%
Selenium:56.48µg
80.69%
Manganese:1.37mg
68.43%
Vitamin C:53.22mg
64.51%
Phosphorus:640.74mg
64.07%
Vitamin B1:0.6mg
39.97%
Magnesium:145.72mg
36.43%
Vitamin B5:3.4mg
33.96%
Potassium:1160.74mg
33.16%
Iron:4.35mg
24.15%
Vitamin B2:0.4mg
23.56%
Vitamin K:22.46µg
21.39%
Folate:75.1µg
18.77%
Copper:0.37mg
18.69%
Zinc:2.78mg
18.52%
Vitamin E:1.83mg
12.21%
Calcium:70.12mg
7.01%
Vitamin A:339.78IU
6.8%
Vitamin B12:0.34µg
5.67%
Fiber:1.41g
5.62%
Vitamin D:0.17µg
1.13%