+ Well Nourished ⎮ Buckwheat Noodles with Chicken, Kale & Miso Dressing

Buckwheat Noodles with Chicken, Kale and Miso Dressing

Today I’m sharing with you a sensational recipe courtesy of the fabulous Happy Body Formula. The Happy Body Formula is the only healthy eating program that I feel 100% happy recommending. In the past I have collaborated with it’s creator Irena (from Eat Drink Paleo) and she is the most genuine, giving and professional person I have encountered in this online ‘health arena.’

You know I don’t make recommendations lightly and only refer products and services I think are going to benefit my audience a whole lot. This program is such fabulous value for money and also comes with a “results or 200% money back guarantee” – how awesome is that?  So if you’re interested in following a program to kick start a healthier lifestyle in time for Spring, click HERE for more info.

But for now, we all benefit with one of the delicious recipes from the program…

Buckwheat Noodles with Chicken, Kale and Miso Dressing
Kale, chicken and shiitake mushrooms are the star ingredients in this recipe. The buckwheat noodles add a serving of gluten-free, nutrient-dense carbohydrates, as well as lovely texture.

Health benefits
Kale is a nutritional powerhouse while chicken will provide you with protein and some B vitamins. This dish is low in sugar and the 100% buckwheat noodles (soba) – which are gluten-free – have a lower glycemic index than most wheat-based noodles. Fresh miso has beneficial probiotics and fantastic umami flavour, which complements the other flavours in the dish.

Cook’s notes: Buckwheat soba noodles are traditionally Japanese. Some varieties can contain wheat and other grain so make sure to look for 100% buckwheat soba. Rice noodles can be used instead as well. If you’re following a low-carbohydrate paleo diet, you can use zucchini noodles instead. Soba noodles can be purchased in the Oriental/Japanese section of the supermarket or from an Asian grocer. If you can’t find fresh shiitake mushrooms, use the dried variety instead which you can soak in warm water. Common button mushrooms can also be used. I used organic, fresh brown miso.

For the noodles

2-3 handfuls of kale leaves (removed from the stem and roughly cut)
150 g / 5 oz buckwheat noodles (100% buckwheat, no wheat)
3-4 shiitake mushrooms, sliced
1 teaspoon coconut oil or ghee
1 brown onion, finely diced
1 medium free-range chicken breast, sliced or diced
1 long red chilli, thinly sliced (seeds in or out depending on how hot you like it)
2 large garlic cloves, finely diced
2-3 tablespoons Tamari sauce (gluten-free soy sauce)

For the miso dressing

1½ tablespoon fresh organic miso
1 tablespoon Tamari sauce
1 tablespoon extra-virgin olive oil
1 tablespoon lemon or lime juice
1 teaspoon sesame oil (optional)

Method
  1. Bring a medium saucepan of water to boil. Add the kale and cook for 1 minute, until slightly wilted. Remove and set aside but reserve the water and bring it back to the boil. Add the soba noodles and cook according to the package instructions (usually about 5 minutes). Rinse under cold water and set aside.
  2. In the meantime, pan fry the shiitake mushrooms in a little ghee or coconut oil (about a teaspoon) for 2-3 minutes, until lightly browned on each side. Sprinkle with sea salt and set aside.
  3. In the same frying pan, heat more coconut oil or ghee over medium-high heat. Sauté onion and chilli for 2-3 minutes and then add the chicken pieces. Cook 5 minutes over medium heat, stirring a couple of times, then add the garlic, tamari sauce and a little splash of water. Cook for a further 2-3 minutes, stirring frequently, until chicken is cooked through.
  4. Finally, add the kale and soba noodles and toss through the chicken to warm up.
  5. Mix the miso dressing and drizzle over the noodles right at the end of cooking, this way you will keep all those beneficial probiotics in the miso alive and active.

All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend. The Happy Body Formula is an affiliate link which means I receive a small commission for anyone clicking via this link (at no extra cost to you).

You can also support my work by purchasing my ebook “Rise and Shine” – more details HERE or “The Well Nourished Lunchbox” – more details HERE.

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  • Corrie Irons

    Hi Georgia, I have had a look at the Happy Body Formula website and I am interested but I can’t tell if it is a U.S. based meal plan or Australian. I am curious only because I don’t want to have to convert measurements to metric or figure out ingredient replacements because they are in the opposite season to us…thanks, Corrie

  • I’m just finding out for you Corrie – great question. Irena is Australian and I’m pretty sure she puts both measurements in her recipes. Will confirm though and the seasons and come back to you shortly G x

    • Corrie Irons

      Thank you!

      • Thanks Rach for your input . The official response I received – “We provide both Australian and US measurements in all meal plans and recipes. All ingredients are accessible in both AUS, US and UK and our previous 3 groups had participants from all over the world and all enjoyed the food. Also, Irena is an Aussie and she developed all of the recipes and meal plans” G x

        • Corrie Irons

          Thank you Georgia….much appreciated!

  • Rachel

    I can reply as I just did it! Ingredients-wise, most ingredients were ambiguous, over winter I just skipped things like cucumber as they were too expensive and added in extra salad veggies to compensate. Measurements are in cups/ measuring spoons/ ‘quantity’ (eg 1 large brown onion)… I didn’t have any issues with quantities at all! The only ‘different’ thing I encountered was the reference to using the cream from the top of a chilled tin of coconut milk … I just used straight Ayam coconut cream. 🙂

    • Corrie Irons

      Thanks Rachel….may I ask you a few more questions? Did you do the program with others (family etc)? Or alone? Do your think the meals are family/kid friendly? Affordable? Also, how is the exercise portion laid out? Are they static images you print off or an exercise video? Thank you!

      • Rachel

        I did it with my family (hubby + 4 kids) and most recipes they liked (I had to double the recipes as they are made for 2 adults in mind, some ‘serve 4’ but it is planned that you have leftovers on a certain day.) The meals they didn’t like I ate (I don’t think there was anything I didn’t like!!) and they had something else like pumpkin soup which is super easy to whip up. Affordability – I didn’t buy any of the salmon/ fresh fish, I just subbed with chicken. And sometimes used beef instead of the lamb in curries or similar. The exercise is both static and videos- really easy to follow actually!! (just sore on the thighs, lol!) If I had the spare $ I’d do it again as I enjoyed the accountability and structure. But now that I’ve finished, I have the whole pdf of the recipe plans etc so it’ll be easy enough to incorporate lots of the meals into ‘normal’ life!

        • Corrie Irons

          Thanks so much Rachel! I really appreciate your input. I have signed up for the September program! Looking forward to it…..

  • Guest

    Looks like a great recipe. I’ve never bought miso paste but are they all without persavatives, additives?

  • I’m not the creator of this particular recipe but I have seen some miso’s in Asian markets with strange ingredients. But a health food store miso should be good G x

  • Clare

    Hi Georgia, I’m probably blind but how many serves is this recipe for? Thanks 🙂

  • Hi Clare, this serves 2 G x

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