Simple Stir-Fry-Inspired Pasta or Noodles
Description
A simple stir-fry-inspired dish with mushrooms, broccolini, and a savory sesame, ginger, and garlic sauce. Choose high-protein pasta or shirataki noodles depending on the texture, protein level, and carb count you prefer.
Yield: 4 servings | Sauce: 4 serving of about ¼ cup + 2 Tbsp (90g) each, totaling about 1½ cups (360g)
Prep/Cook Time: 20 minutes
Equipment required: a blender with a soup function (optional ✎)
Storage: refrigerated for up to 3 days. Sauce will last as long as the shelf-life of the ingredients included in it.
Ingredients
Pasta Version Non-Sauce Ingredients:
Noodle Version Non-Sauce Ingredients:
Shirataki Stir Fry Sauce Ingredients:
Instructions
Pasta Dish Directions:
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Prepare your pasta as per the package directions. But, when there are about 5 minutes of cooking time remaining, add the mushrooms to the pot, and when there are about 1-2 minutes of cooking time remaining, add the broccolini to the pot. When cooked, drain and return to the pot. ✎
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Meanwhile, put all sauce ingredients in the blender.
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Select the soup function on your blender and start.
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When the cycle has finished, pour your sauce over the drained pasta mixture and mix. Cook on medium heat until sauce has thickened to a desired consistency. Mix often. ✎
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Divide the pasta between 4 dinner bowls, top as desired, and enjoy hot.Additional optional toppings: sesame seeds, crushed red pepper flakes, nori flakes, gomasio, and chopped green onions.
Noodle Dish Directions:
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Set a large pot of water to boil. Meanwhile, rinse the shirataki noodles well.
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When the water has come to a boil, add the shirataki noodles and mushrooms. Bring back to a boil, and cook for about 5 minutes, or until mushrooms are cooked.
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Meanwhile, put all sauce ingredients in the blender. Select the soup function on your blender and start.
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Add the broccolini to the pot and cook for another 2 minutes.
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Drain the noodle mixture.
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Heat a large non-stick sauté pan on medium-high heat. When hot, add the noodle mixture to the pan. ✎
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Dry fry, mixing frequently, until the noodles are squeaky.
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When the blender cycle has finished, pour your sauce over the noodle mixture and mix. Cook on medium heat until sauce has thickened to a desired consistency. Mix often. ✎
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Divide the noodle mixture between 4 dinner bowls, top with the peanuts and sesame seeds, and enjoy hot.Additional optional toppings: crushed red pepper flakes, nori flakes, gomasio, and chopped green onions.
Notes
- I have not made this sauce without the soup function on my blender, but I see no reason why you couldn't blend the sauce to smooth and then heat it up separately.
- If you have a higher carb limit, you could use chickpea or lentil pasta. If this recipe were made with chickpea pasta, the macros would be roughly 325 calories, 20g protein, 11g fat, 30g net carbs. With a lentil pasta, the net carbs would likely be a bit higher still.
- If you double the mushrooms in the pasta version, this only adds 1g net carbs per serving.
- Broccolini (US) and Tenderstem broccoli (UK) are trademark vegetables with slightly different macros. According to labels, Tenderstem broccolini has slightly more net carbs than broccolini.
- There is a lot of sodium in this much tamari, and that might not appeal to everyone. If you don't like salty food, use low-sodium tamari or reduce the amount of tamari in the recipe. I did make an earlier version of this sauce with less tamari, and the flavor of the plain pasta came through too much for my taste.
- The pasta I use takes about 5 minutes to cook, so I just put the mushrooms in from the start. The time for the broccolini will depend on how you prefer it. I like mine very crisp, so 1 minute is enough for my taste. If you like it more tender, opt for at least 2 minutes. Keep in mind it will be cooked a little more at the end once the sauce is added.
- I find that the edamame pasta I often use releases some water when a sauce is added, and so to avoid a watery sauce that pools at the bottom of my bowl, I need to cook the pasta and sauce together a little bit for the water to evaporate and the sauce to stick to the noodles. The salt in the sauce here may also be drawing some water from the broccolini. You can skip this step if your pasta doesn't get watery.
- 4 packages is quite a lot of noodles. If your digestive system isn't used to shirataki noodles, or if these noodles are expensive where you live, you could reduce it to 3 packages.
- Shirataki noodles are also called konjac noodles and may be found cheaply in an Asian supermarket.
- Macros for this recipe are calculated with American national nutritional data (i.e. NCCDB & USDA entries in Cronometer) for all ingredients apart from the broccolini (Mann's) and shirataki noodles (Skinny Pasta). For the ginger garlic paste, I am using 10.8g garlic and 10.8g ginger to calculate the macros because the nutritional label on my jar is questionable and the product contains 40% each of ginger and garlic (24g x .4 = 10.8g).
- Macro numbers are rounded. Numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.
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