Shirataki Noodles, marketed as “Miracle” or “Skinny,” are a very low carbohydrate, low calorie, translucent, gelatinous noodle made from the konjac yam. They are largely composed of water and glucomannan, a water-soluble dietary fiber, and have little flavor of their own.
If you are expecting them to replace italian pasta, think again. They have absolutely nothing in common with noodles made with wheat.
When I first tried them my response was, meh.
I could get ever the smell, which disappears as soon as you rinse and cook them. And I’m apparently a freak who actually likes the texture, but when I prepared them they always just formed a large glop of slimy noodle mess.
A while back one of the shirataki brands sent me a sample box and I started to experiment with different techniques. That’s when I discovered the dry pan method of preparation.
Check out this video below to see what I mean.
If you don’t want to go dizzy watching — I record holding the camera while cooking, so it’s quite shaky — here are the basic steps:
- Rinse the noodles well under running water.
- Dry noodles on a clean kitchen towel.
- Heat a non-stick skillet over medium-high heat and spray with non-stick cooking spray.
- Add the noodles to the skillet and toss with tongs, separating the noodles as they dry.
- Continue to do this until the noodles no longer stick and lose their glossy, wet appearance.
- Add in any sauce or veggies you like and BAM! A low-calorie noodle bowl.
Today I whipped up a batch exactly as I did in the video, but I added some frozen peas and leftover chicken from taco night. You can really add anything you like: peppers, edamame, zucchini, carrots, broccoli, beans, any leftover protein source, etc.
Here are the basics of a quick light peanut sauce I like to use as a base.
- 1 tsp hot sauce (or to taste)
- 2 tsp soy sauce
- 1 tbsp honey
- 2 tbsp PB2 (12g) — I now order the big one from Amazon
Mix all the ingredients together.
Let it sit while you prepare the noodles.
Add at the very end and toss together.
The peas and chicken made a great combo and it was fun to try to eat with chopsticks — that is, if you like to eat peas one at a time.
Overall I’m a fan of keeping shiratki noodles in my pantry for those days I was a super light lunch or those nights when I have the munchies for no apparent reason.
Click here to see my other shirataki noodle ideas. I usually add things like nuts or beans to bump up the nutritional profile.
Nutritional information for the quick peanut sauce below.
|Servings||Amt per Serving|
|1||entire recipe for peanut sauce|
|120||2g||2g||old: 2||new: 4|