Vietnamese cold soba noodles with chicken breast

Vietnamese cold soba noodles with chicken breastMakes 5 servings

Everyone loves this cold noodle dish mixed with sesame sauce. Try this new combination of Japanese buckwheat noodles with traditional low-fat Vietnamese sauce. Add chicken for a highly nutritious balanced meal.

Ingredients

  • 2 bunch (7 oz/200 g) soba noodles (dry)
  • ½ cup (125 mL) unpeeled cucumber, sliced into strips
  • ½ cup (125 mL) peeled carrot , sliced into strips
  • ½ cup (125 mL) leafy lettuce, sliced into strips
  • ½ cup (125 mL) orange pepper, sliced into strips
  • 10 oz (300 g) boneless, skinless chicken breast
  • 2 tsp (10 mL) olive oil
  • ¼ tsp (1 mL) pepper
  • ¼ cup (50 mL) green onion, sliced into strips
  • ¼ cup (50 mL) roasted unsalted peanuts (crushed)
  • ¼ cup (50 mL) fresh mint leaves

Vietnamese fish sauce “Luk Mum”

  • 2 tbsp (25mL) fish sauce
  • 4 tbsp (60 mL) water
  • 1 tbsp (15 mL) sugar
  • 1 tbsp (15 mL) fresh lime juice
  • ¼ tsp (1 mL) fresh chili (minced)  

Directions:

  1. To make the sauce:  mix all the sauce ingredients together and set aside.
  2. Prepare soba noodles according to package directions. Set aside.
  3. Only use the leaves of the mint. Soak in water for 5 minutes and rinse twice before cutting them into small pieces.
  4. Butterfly chicken (slice the whole chicken breast in half to allow quick cooking time). Marinate chicken with olive oil and pepper. Put chicken on the grill and cook on medium-high heat until fully cook (juice should run clear).
  5. Remove chicken from the grill, cool and then cut into thin long strips. Set aside.
  6. To assemble the noodle dish, in a large bowl, add soba noodles first and then top with cucumber, carrots, orange pepper, green onion and grilled chicken.
  7. Mix in half of the mint leaves. Leave some for garnish later. 
  8. Pour in the Vietnamese fish sauce. Add crushed peanuts and mix all of the ingredients together.
  9. Before serving, garnish with mint leaves. This dish is best served cold.

Nutritional information per serving
(1 cup / 250 mL)

  • Calories: 282
  • Protein: 23 g
  • Fat: 6 g
    • Saturated fat: 1 g
    • Dietary cholesterol: 35 mg
  • Carbohydrate: 37 g
    • Dietary fibre: 1 g
  • Sodium: 679 mg
  • Potassium: 404 mg

Developed by Sosan Hua, RD. ©The Heart and Stroke Foundation.