Packaged yakisoba noodles with seasoning packs are loaded with sodium -- many products have over 1,000mg per serving. Avoiding them is one solution, but there are other things we can do, such as adding noodle-like ingredients to replace part of the noodles in the package and tweaking seasonings. Kiriboshi-daikon julienned dried daikon radish, one of the noodle substitutes here, has a chewy texture and is rich in fiber and full of umami, providing more than a few advantages. Another yakisoba noodle substitute, itokonnyaku noodles, make this dish low in calories.
One pack of noodles and one pack of seasoning make two servings.
1/2 of recipe:
248 calories; 7.3 g protein; 3.7 g fat; 47.8 g carbohydrate; 39.4 g net carbs; 488 mg sodium; 2 mg cholesterol; 8.4 g fiber
<Ingredients>
1 pack yakisoba noodles and 1 pack yakisoba seasoning (from 3-serving package)
3 leaves cabbage (152 g in photo)
1 small carrot (42 g in photo)
4 shishito Japanese sweet peppers (28g in photo)
Tiny handful broccoli (27 g in photo)
3 shiitake mushrooms (22 g in photo)
100 g itokonnyaku (shirataki) yam cake noodles
20 g kiriboshi-daikon dried julienned daikon radish
6 tbsp dashi (to rehydrate kiriboshi-daikon)
1 tsp rice vinegar
1/2 tsp shiokoji salted rice malt
Black pepper, to taste
1 tsp oil
<Directions>
1.
Soak kiriboshi-daikon in dashi.
2.
Boil itokonnyaku for 1 minute, and drain.
3.
Slice carrot into 3 mm.
Cut cabbage into 3-4 cm squares.
Cut broccoli and shishito into smaller pieces.
Slice shiitake into 3-4 mm.
4.
In a frying pan, heat oil, put carrot and white sections of cabbage, and saute on medium low heat.
Flip once or twice to cook both sides.
5.
Meanwhile, cut itokonnyaku into 10-15 cm.
Rinse yakisoba noodles with hot water to remove excess oil and fluff them up.
6.
When carrot brightens and cabbage (white sections) becomes somewhat translucent, add itokonnyaku, and stir.
Cook for 1 minute or so, with the goal of eliminating moisture from the surface of itokonnyaku.
7.
Add shiitake, broccoli and shishito, and stir.
When shiitake, broccoli and shishito are coated with oil, add greener sections of cabbage, and stir.
Squeeze out excess dashi from kiriboshi-daikon, add to frying pan, and stir (save dashi for later).
8.
Put noodles on top, swirl in dashi, cover, and steam for 1-2 minutes.
9.
When noodles become soft, remove cover, and stir.
Add pack of seasoning, and mix well.
10.
Add rice vinegar and shiokoji, and mix well.
Add black pepper, and mix again.
Ready to serve.
<Notes>
(Last updated: January 30, 2014)
One pack of noodles and one pack of seasoning make two servings.
1/2 of recipe:
248 calories; 7.3 g protein; 3.7 g fat; 47.8 g carbohydrate; 39.4 g net carbs; 488 mg sodium; 2 mg cholesterol; 8.4 g fiber
<Ingredients>
3 leaves cabbage (152 g in photo)
1 small carrot (42 g in photo)
4 shishito Japanese sweet peppers (28g in photo)
Tiny handful broccoli (27 g in photo)
3 shiitake mushrooms (22 g in photo)
100 g itokonnyaku (shirataki) yam cake noodles
20 g kiriboshi-daikon dried julienned daikon radish
6 tbsp dashi (to rehydrate kiriboshi-daikon)
1 tsp rice vinegar
1/2 tsp shiokoji salted rice malt
Black pepper, to taste
1 tsp oil
<Directions>
1.
Soak kiriboshi-daikon in dashi.
2.
Boil itokonnyaku for 1 minute, and drain.
3.
Slice carrot into 3 mm.
Cut cabbage into 3-4 cm squares.
Cut broccoli and shishito into smaller pieces.
Slice shiitake into 3-4 mm.
4.
In a frying pan, heat oil, put carrot and white sections of cabbage, and saute on medium low heat.
Flip once or twice to cook both sides.
5.
Meanwhile, cut itokonnyaku into 10-15 cm.
6.
When carrot brightens and cabbage (white sections) becomes somewhat translucent, add itokonnyaku, and stir.
Cook for 1 minute or so, with the goal of eliminating moisture from the surface of itokonnyaku.
7.
Add shiitake, broccoli and shishito, and stir.
8.
Put noodles on top, swirl in dashi, cover, and steam for 1-2 minutes.
9.
When noodles become soft, remove cover, and stir.
10.
Add rice vinegar and shiokoji, and mix well.
<Notes>
- A mix of canola oil and sesame oil (equal parts) would give a deeper taste.
- If ingredients, especially noodles, tend to stick to your frying pan, you can add rice vinegar earlier (instead of toward the end), which prevents ingredients from sticking to the pan.
- "Itokon" is a colloquial shortened form of "itokonnyaku."
- The sodium content of a pack of noodles and seasoning per serving can be as high as 1,500 mg, depending on manufacturer and brand. The product (from Myojo) I use contains 760 mg sodium per serving.
(Last updated: January 30, 2014)
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