Dr. B Centurion
Group: Super Administrators
Joined: Aug. 2006
Location: Clearwater, Florida
Height: 5' 10"
||Posted: Oct. 10 2006,11:15
I came up with this simple meal the other day and thought it was pretty decent.
4 oz. tofu shirataki noodles
1 portion approved canned chicken
1 portion approved chicken bouillon/base
1. Weigh out 4 ounces of the shirataki noodles. If using the "yam starch" variety, adjust quantity to 3 oz.
2. Put measured noodles on a cutting board, and with a large knife cut the pile several times to try to produce noodle segments about 2 inches long.
3. "Freshen" the noodles however you usually do. If you don't have a preferred method, I transfer to a mesh strainer and rinse with hot water, then put in a small water filled container and microwave for about 4 minutes, then rinse again in the strainer. Probably overkill, but that's my process and it gets rid of the fishy odor these noodles tend to have.
4. In a large, microwave safe bowl, add 8 to 10 ounces of water, and the rest of the ingredients (bouillon, chicken, and noodles). Microwave on high for 4 minutes (if it starts boiling it's done).
Yield: 1 Protein, 2 Miscellaneous:Garnish
If you want a slightly less quick alternative, increase the water a little and cook up a little celery, onion, mushroom, or other vegetables that you think would be good. Cook the vegetables until tender, and then add them in at step #4.
Note: This recipe is going to have a lot of sodium in it from the bouillon. Different bouillons have widely varying amounts of sodium, but they are all pretty high, so you probably don't want to make this something that you have every day. You could reduce the sodium by using one of the approved chicken broths in the "liquids" section of the food list in place of the water and bouillon, but I haven't tried that yet.
There is also a "Chicken Soup" recipe (#16) in the recipe book that I haven't tried yet that you could add noodles to for more of a "big batch" soup. It doesn't use bouillon so it will be lower in sodium. I haven't tried it yet, but when I do I'll add noodles and post how it turned out.
Being 100% strict is for losers! You want to be a loser don't you?
If you're new to the diet, be sure to check out Question #16 of the Dieters FAQ. It might help save you some needless worry.
American College of Sports Medicine - Certified Personal Trainer
ACE Certified Lifestyle and Weight Management Consultant