Sesame Chicken Noodle Bowl
This sesame chicken noodle bowl is a perfectly well rounded dish for those counting macros of calories. It is also great for meal prep!
- 1 tsp Extra Virgin Olive Oil
- 28 oz Boneless, Skinless, Chicken Breast
- 1 tsp Black Pepper
- 1 tsp Garlic Powder
- 60 g Tahini, (about ½ cup)
- 30 g Soy Sauce, Lite, (about ¼ cup)
- 1 tsp Sesame oil
- 1 tsp Sriracha
- 8 oz Lo Mein Noodles
- 1 tbsp Mirin
- 75 g Edamame, (about ½ cup)
- 200 g Snow Peas, diced (about 1 cup)
- 200 g English Cucumber, diced (about ½ english cucumber)
- ½ tsp Black Sesame Seeds
- ½ tsp White Sesame Seeds
- Heat a large stove top pan to medium heat, while the pan is heating season the chicken breast on both sides, with black pepper and garlic powder.
- Once the pan is hot, add the oil to the pan. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
- Both sides should start to become golden brown, but the center will still look uncooked…If not, give each side another minute…your pan wasn't hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 7 minutes, then flip and cover again for another 7 minutes on the other side.
- After 7 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on 7 oz breast. Although, It is always best to check the internal temperature of chicken before serving. Typically 1 minute per oz per side while covered works to cook perfectly.
- While the chicken is cooking bring a small sauce pot with about 3 cups of water to a boil.
- While you are waiting on the water to boil work on the sauce: Mixing the Tahini, soy sauce, sesame oil, and sriracha together until well combined. Set this bowl aside.
- Once the water is boiling add the noodles to the hot water. Stir the noodles around and cook for 4 minutes. Stirring every 1 minute to prevent the noodles from sticking together.
- Once the noodles are done, remove them from the water with a slotted spoon. You want to keep the water in the pot, we are going to use it to blanch the veggies. Place the noodles in a bowl and toss with half of the tahini, soy sauce mixture and the mirin. Then plate on your serving dish or into your meal prep containers.
- Now, place the diced snow peas and edamame into the same pot of boiling water we cooked the noodles in. Cook these veggies for one minute…just enough to get a little of the bite out. Remove these with a slotted spoon leaving the water behind. Plate with your noodles, or into your meal prep containers.
- By now your chicken should be finished. Once finished chop your chicken into bite size pieces and toss with the reamining tahini, soy sauce mixture. Toss until the chicken is evenly coated. Plate with your other ingredients in serving bowls or your meal prep containers.
- Top your snow peas and edamame with your cucumbers. then season the entire dish with your black and white sesame seeds.
Are you meal prepping? Do you count your macros or calories? Check out my notes below on how you can incorporate this sesame chicken noodle bowl into your meal prep. Also how you can easily adjust protein, carbs, and fats to meet your macro requirements.
NOTES FOR MEAL PREP:
This sesame chicken noodle bowl is a wonderful recipe for meal prepping. You can store each serving in the fridge for up to 1 week and eat it as it fits your meal plan. For reheating microwave covered with a wet paper towel to help trap the moisture in the noodles and chicken, cook for 1-2 minutes, stirring the noodles and the chicken separately halfway thru.
NOTES FOR COUNTING MACROS:
This recipe really does allow for easy adjustments, making it helpful for anyone trying to meet their macro goals.
The majority of the protein in this recipe comes from the chicken. You can easily adjust the amount of chicken without changing the flavor of this recipe too much.
- For every 1 ounce of chicken you can increase or decrease the protein macro by 8.8 grams.
So go ahead, add as much or as little protein as you would like to this recipe.
The main ingredient in this sesame chicken noodle bowl contributing to the carbohydrate, is the noodles. However, adjustment of the amount of noodles is extremely easy.
- For every 1 ounce of noodles you can increase or decrease your carbs by 19 grams.
This recipe only calls for 8 ounces of noodles. Therefore, if you are looking to decrease the carbs, you can easily do that by cutting the amount of noodles in half. This would reduce the carbs in this recipe by 76 grams, or 19 carbs per servings.
The sauce in this recipe is really where the majority of the fat comes from, a total of 41 grams in the sauce alone. Other ingredients do have fat but in much smaller amounts making it harder to alter those ingredients.
- For this recipe you cold reduce the sauce to half or remove it all together. But in doing so, you will be reducing the flavor of the chicken and noodles. Therefore you may want to add additional pepper, garlic powder, or really any of your favorite seasonings to amp up the flavor. You will still want to include the mirin to the noodles as this helps them from becoming too sticky.
- Increasing the sauce in this recipe will add more amazing flavor, so feel free to sauce it up! I wouldn’t go over board though…doubling the sauce is probably enough. More than that will turn this recipe into more of an asian stew.
When making adjustments to the macros of this sesame chicken noodle bowl, you will want to keep in mind the number of servings you are making.
Do you live bowls as much as I do? If so you should:
Give my Lime Quinoa Chicken Bowl a try!