Counting calories can be one of the hardest ways to diet. Not only do you realize how many calories are in some of your favorite foods, but now you spend hours a day calculating the perfect ratio of breakfast, lunch and dinner so you can squeeze in that 170 calorie soft serve from McDonald’s… At least when you’re just counting you can still eat those things you know are bad in moderation. One of the easiest ways for me to find new low calorie recipes has been by browsing copies of my grandma’s Cooking Light magazines. Not only are the photos saliva inducing, but to date every recipe I have tried has tasted delicious. Bill can’t even tell that we’re eating a “diet” recipe! This recipe is the perfect lunch on a hot spring day– the soba noodle salad is flavorful, yet light and the chicken is moist and tangy thanks to the miso vinaigrette. What are some of your favorite “diet” meal options?
3 ounces uncooked soba noodles
1/2 cup shredded carrot
2 tablespoons canola oil
1 tablespoon white/yellow miso (soybean paste)
1 tablespoon rice wine vinegar
1 tablespoon lower-sodium soy sauce
2 teaspoons dark sesame oil
1 1/2 teaspoons minced peeled fresh ginger
1 teaspoon honey
1 1/2 cups thinly sliced red cabbage
1/2 cup diagonally sliced green onions
1 teaspoon black sesame seeds
2 (8-ounce) skinless, boneless chicken breast halves, halved horizontally to form 4 (4-ounce) cutlets
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
Prepare soba noodles according to package directions. Add carrot during last minute of cooking. Drain; rinse with cold water. Drain.
Combine oil and next 6 ingredients (through honey) in a large bowl, stirring with a whisk. Place 2 tablespoons miso mixture in a medium bowl. Add noodle mixture, cabbage, and green onions to remaining miso mixture; toss to coat. Sprinkle with sesame seeds.
Sprinkle chicken with pepper and salt. Add chicken to reserved 2 tablespoons miso mixture, turning to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 3 minutes on each side or until done. Serve with noodle mixture.
Serves 4 // 329 calories
Recipe from Cooking Light