How to cook with low calorie keto friendly shirataki noodles


Here’s a meditation for you: What if there was a noodle that had virtually no calories?

Just like the old meditation, “If a tree falls in the forest and no one is there to support it, does it make a noise?” this question about noodles is bothering your mind.

But noodles, by definition, should be made up of carbohydrates, which contain calories. If my own understanding of noodles is wrong, what about my wrong point of view? Who am I? Where am I?

Take a step back from the threshold and let us introduce you to shirataki.

Men’s health

These translucent noodles are made from the powdered root of the Asian konjac yam. After processing, the noodles of this yam are mainly made of a highly soluble calorie-free fiber called glucomannan. And this fiber is the reason shirataki is more than a pasta impostor.

According to a study by researchers at the University of Connecticut, glucomannan helps lower bad LDL cholesterol, triglycerides, fasting blood sugar and even body weight. What’s more, scientists in Thailand have found that just one gram has the power to significantly slow the absorption of sugar into your bloodstream after eating a meal high in carbohydrates. Translation: Shirataki noodles can make almost any meal healthier.

Except, as always, there is a catch. Shirataki noodles have almost no flavor and, in fact, can have a “smell” if you are not used to incorporating them into your meals.

But the upside is that they soak up the flavors of sauces and spices in any dish, if you know what you’re doing. And that smell is actually just the liquid the noodles are packed with. Rinse them and cook them and it will be a non-factor.

bowl of shirataki noodles

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So what to cook?

We challenged three top chefs to incorporate these wonder noodles into their favorite culinary creations.

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Shirataki Soy Pork Stir-Fry

Shirataki noodles create a high fiber base in this flavorful stir-fry, courtesy of Ming Tsai, chef and owner of Blue Ginger in Wellesley, Mass., And host of American Public Television. Simply Ming.

What you will need:
Canola oil
2 tablespoons minced garlic
1 tablespoon minced ginger
Kosher salt and freshly ground black pepper
1/4 cup naturally brewed soy sauce (under low sodium soy, if you prefer)
1/4 cup fresh lime juice
1/4 cup brown sugar
1 head of bok choy, rinsed, drained and cut into pieces
1/2 bunch of green onions, thinly sliced, white and green separated
2 red bell peppers, cut into 1 by 1 inch pieces
1 lb ground pork, browned
2 cups wrapped fettuccine-style shirataki noodles, rinsed well (three times) and drained

How to do it:
1. Lightly coat the bottom of a saucepan with canola oil and place over medium heat. Add the garlic and ginger, as well as a pinch of salt and pepper. Cook until tender, about 3 minutes.

2. Add the lime juice, soy sauce and sugar. Bring to a boil and reduce by a third until syrupy, 8 to 10 minutes. To check the consistency, pour a dash of syrup on a cool dish and hold it vertically. If the line holds with a few drops, it’s ready.

3. Use a little oil to lightly coat the bottom of a large hot wok over high heat. (If you don’t have a wok, you can use a skillet over high heat.) When the oil sparkles, add the bok choy, green onion whites and red peppers, and sauté until soft. ‘they are slightly softened, about 1 minute. Add the pork, noodles and garlic-ginger-soy syrup and toss to coat the noodles in the sauce. Check the flavor and season with salt and pepper if necessary. Serve family style on a platter, garnished with green onion leaves. For 4 people

Per serving: 461 calories, 35 grams (g) of protein, 27 g of carbohydrates, 25 g of fat, 7 g of fiber

Shirataki noodle cake with shrimp and chorizo

Try this Spanish-style shirataki dish from Boston chef Ken Oringer, owner of Clio, Uni, Toro, KO Prime, and La Verdad.

What you will need:
1 pkg. (8 oz.) Shirataki noodles, rinsed and drained
3 eggs
2 cups of grated zucchini
1/2 cup grated carrots
1/2 cup chopped green onions
8 ounces of chopped raw shrimp
8 ounces of ground chorizo
1 cup of flour
Salt and pepper to taste
1 garlic clove, chopped
1 cup olive oil

How to do it:
1. Cut the noodle strands into thirds. Combine with the other ingredients (except olive oil) in a mixing bowl.

2. Heat a pan over medium-high heat and add enough olive oil to coat the bottom of the pan. Pour a quarter of the mixture into the pan, cook until golden brown. Flip and cook again until golden brown.

3. Serve with mayonnaise mixed with minced garlic and lemon juice. For 4 people (two cakes each)

Per serving: 632 calories, 34 g of protein, 30 g of carbohydrates, 41 g of fat, 5 g of fiber

Caprese pasta salad

Here’s a take on an Italian classic from Michael White, executive chef and partner of Convivio in New York.

What you will need:
1 lb asparagus, thinly sliced ​​lengthwise (use peeler)
8 oz shirataki noodles, rinsed and drained
3 large heirloom tomatoes, chopped
1/2 cup cooked green peas
1 cup diced fresh mozzarella
1/4 cup chopped fresh basil
Juice of one lemon
1/3 cup extra virgin olive oil
Salt and freshly ground pepper to taste

How to do it:
1. Cook the asparagus in salted boiling water for 3 to 5 minutes. Remove the slices with a skimmer, immerse them in ice water, then drain them.

2. Place the noodles in the pot of boiling water for 30 seconds to warm them up. Then, drain the noodles and put them in a large bowl. Add the asparagus and the remaining ingredients – tomatoes, green peas, mozzarella, basil, lemon juice, olive oil, salt and pepper – and mix everything together. For 4 people

Per serving: 386 calories, 15 g of protein, 12 g of carbohydrates, 31 g of fat, 7 g of fiber

Shirataki noodles with pesto

Pesto without pasta? You won’t miss it with this shirataki version of Chef White.

What you will need:
2 cups of fresh basil leaves
1/2 cup packed fresh parsley leaves
1/4 cup grated Parmigiano Reggiano cheese
1/2 cup chilled olive oil
1 clove of garlic
1/4 cup pine nuts
Salt and pepper to taste
1 cup of green beans
1 pkg. (8 oz.) Shirataki noodles, rinsed and drained

How to do it:
1. Combine basil and parsley in a food processor and mix until a paste begins to form.

2. Add cheese, olive oil, garlic and pine nuts. Pulse again until the mixture is a creamy paste, then add salt and pepper.

3. Cook the green beans in salted boiling water for 2-3 minutes. Distribute them with a spoon, immerse them briefly in ice water and drain them. Now immerse the noodles in boiling water for 30 seconds. Drain and transfer to a bowl, add the pesto and green beans and mix well. Grate additional cheese on top and serve immediately. For 4 people

Per serving: 379 calories, 8 g of protein, 12 g of carbohydrates, 35 g of fat, 7 g of fiber


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