The first time I had Yaki Soba, I was in London at a place called Wagamama’s.  It wasn’t overly greasy but, it had enough carbs to send me into a food coma and plenty salt to boot. Which in a nutshell explains my Chinese fast food dilemma: It’s usually either super greasy, heavy on the carbs, dripping in MSG and oozing salt. All these things are huge issues when trying to eat healthier. But, am I really going to give up my cravings for Asian fast food: Not on your life. So, instead of giving it up as my nutritionist had hoped, I gave it a make over. Yaki Soba means “fried noodles”. It’s a dish that originally began in China but has become a staple dish in Japan. Yaki Soba is a cousin to Chinese Lo Mein, made with thinner wheat noodles akin to Ramen Noodles. Like most noodle dishes it can be vegetarian or not. You can add whatever protein you like: pork, beef, chicken, shrimp, etc. It usually also comes with a little cabbage, carrots, or mushrooms. And of course it generally comes with lots of fried noodles.

When the name of a dish literally translates to fried noodle how can it POSSIBLY be healthy? Well when you take out all the grease, add twice as many vegetables, lower the salt content, and up the taste factor…it’s not that hard at all! Hello, Healthy Yaki Soba! All the taste I crave with less grease, salt, and lower in carbs. So, what exactly is the recipe to this make over you ask?

First off, we keep the namesake ingredient: Noodles! But, instead of frying in large amounts of oil, I used one beaten egg. Second, I upped the vegetable quotient. We’ve all seen those take out containers filled to the brim with noodles but, you have to search high and dry for vegetables or meat. I did the inverse. There are plenty of noodles, but now there are far more vegetables and protein to balance the load. Third, I used lean protein in this version: Chicken and Shrimp. Fourth, I added lots of flavorful spices that don’t contain salt and low sodium soy sauce.

The ingredients for the most part are super easy to find in any supermarket: savoy/napa cabbage, onion, garlic, jalapeno (optional), carrots, mung bean sprouts, green onion, crimini mushrooms, sesame seeds, dried shallots (optional), ginger powder/fresh ginger, sesame oil. There are two ingredients that maybe a little more “exotic” the true Soba Noodle (which I found at a Japanese grocery but can also be found at Whole foods or substituted for Ramen Noodles – cook lightly or thicker Chow Mein Noodles) and Pickled Ginger: Beni Shoga/ Kizami Shoga (not the same as sushi ginger or gari). The Beni/Kizami Shoga is the KEY ingredient. I found mine at an Asian Market, but I believe it can be found again at Whole Foods, and if not online. It is really inexpensive but the flavor this baby packs is out of this world. Side note: I usually don’t cook with raw ginger as the taste can be over powering. I prefer the pickled gingers and ginger powders as they are far milder.

The taste is a knock out. It’s one of my most requested dishes. But, the nutrition is a super star as well. A few weeks ago I told how Cabbage contained the amazing Vitamin U but, it is also gives you Vitamin K, Vitamin C, fiber, manganese, B6, folate, omega 3s, B1, B2, calcium, potassium, Vitamin A, Ttryptophan, protein, and magnesium.

Crimini Mushrooms AKA “Baby Bella’s” should really be a staple in your diet, especially for women. They have immune supporting properties, help to balance estrogen levels, and contain the hard to find B12 vitamin. Also rich in selenium, copper, B3, B2, B5, B5, B1, potassium, phosphorus, zinc, manganese, protein, folate, fiber, magnesium, iron, and calcium.

Sulfur rich onions of course contain chromium, Vitamin C, dietary fiber, manganese, molybdenum, Vitamin B6, tryptophan, folate, quercetin, potassium, phosphorus, phyto-nutrients, and copper. And, we all have heard how great sulfur-rich garlic is for our cardiovascular health but, it also has Anti-inflammatory, Anti-bacterial, Anti-viral properties and helps with iron metabolism.

Carrots have Vitamin A, Vitamin K, Vitamin C, dietary fiber, potassium, Vitamin B6, B1, B3, manganese, molybdenum, phosphorus, magnesium, folate. Jalapenos are generally used for their spicy kick but, don’t sleep on this pepper. It is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of riboflavin, niacin, iron, magnesium and phosphorus, and a very good source of fiber, Vitamin A, Vitamin C, Vitamin K, thiamin, Vitamin B6, folate, potassium, copper and manganese.

Sesame seeds may look tiny and delicate but, these crunchy seeds add a big jolt of flavor to your dishes. Not to mention, did you know it also gives you copper, magnesium, tryptophan, calcium, manganese, iron, phosphorus, zinc, B1 and fiber.  Ginger packs a lot of flavor into a dish with out adding salt. It also gives you some potassium, magnesium, copper, manganese, and Vitamin B6.

By adding an egg to our noodles instead of oil we cut some fat content while adding more protein, selenium, iodine, Vitamin B2, B12, B5, molybdenum, phosphorus, and Vitamin D. And if using Shrimp as in my recipe throw in some more Vitamin D, tryptophan, selenium,  B12, B3, iron, phosphorus, omega 3s, zinc, copper, magnesium. And let’s not forget the Mung Bean Sprouts which give us Vitamin K, Vitamin C, folate, manganese, B6, niacin, riboflavin, thiamin, panothenic acid, iron, magnesium, phosphate, potassium, zinc, and copper.

All these ingredients add up to one healthy “fried noodle” dish. You get the food that satisfies that craving for street food but, also fill yourself up with copious amounts of deliciousness that also happens to be good for you. My idea of good meal. I hope you enjoy.

Bon Appetit.

SUPER CHARGED YAKI SOBA

1 medium onion
4-8 cloves garlic
1 cup brussel sprouts
1/2 medium savoy/napa cabbage
1-3 Jalapenos (optional, but can remove the seeds to reduce the heat)
1 cup chopped Crimini Mushrooms
1-2 cup Mung Bean Sprouts
1/2 cup shredded carrots
1/2 cup green onions (garnish)
1 egg (beaten)
10 shrimp
3 chicken tenderloin strips or 1 chicken breast
1-2 packs Soba Noodles (can also use tofu noodles or ramen noodles)
Beni/Kizami Shoga pickled ginger
Dried Shallots (optional)
2 tablespoons sesame seeds
1-3 tablespoons sesame oil
2-4 tablespoons light soy sauce
1 tablespoon ginger powder or 1/2 tablespoon fresh ginger.

Other options: celery, bell pepper (red/green/yellow), nori seaweed strips, eggplant, squash, seafood/meat/tofu.

1) Start by chopping vegetables that need to be sweated (pre-cooked) in the food processor: onion, jalapeno, cabbage, brussel sprouts, garlic.
Sweat vegetables in a pan with a few tablespoons of water. This will soften them without adding more fat. 1- 4 minutes
1) Put water for noodles.
2) Take vegetables off and drain.
3) Rinse pan and reheat. Add chicken to hot dry pan. Half way through add two tablespoons of water and 1/2 tablespoon sesame oil. Cook chicken thoroughly. Chop into bite size pieces.
4) Add noodles to water. If cook until Al Dente. Drain noodles. Add one beaten egg. Mix well.
5) Rinse pan from chicken. Add 1/2 tablespoon sesame oil. Fry noodles on one side until golden brown. Flip and repeat. 3-4 minutes on each side. Remove noodles.
6) Add vegetables back in along with carrots, shrimp, and mushrooms for another 2-4 minutes or until Shrimp nearly cooked.
7) Add chicken, mung bean sprouts, sesame seeds, ginger powder/fresh ginger, and noodles. Mix well.
8) Add remaining sesame oil and soy sauce. Mix well.
9) Garnish with dried shallots, green onion, pickled ginger.

Additional Nutritional Tidbits:

Molybdenum: Never heard of this mineral? You’re not alone. Molybdenum is an essential nutrient that is rarely spoken about but, extremely vital to many biochemical process. Do you like breathing? Well molybdenum is essential for cellular respiration and utilizing oxygen. It’s vital to DNA and RNA reproduction, iron metabolism, uric acid excretion, and sexual health in men. It also helps prevent cavities, helps metabolize fat and carbs, and helps prevent certain cancers, and is a cofactor for many enzymes in the body.

Vitamin K is another little known vitamin crucial to our health. Made up of three different forms, this group of vitamins is vital to blood clotting, bone strength/health by regulating calcium, liver functions, prevents calcification of arteries, helps regulate blood sugar, a powerful anti-oxidant on par with Vitamin E, and is useful to women experiencing heavy periods.

Have a Comment?

Carolyn ~ Wow this look yummy. Yomyah likes her noodles like this too…I will have to try it.

Khalil ~ Very Good. My stomach is growling watching. Yum!

Cynthia ~ You’re awesome. That looks delicious.

Laura ~ I love this site. I am learning new things all the time. But, what do you do if you don’t have a food processor? You seem to use it all the time.
* Reply: Thanks L! You can chop things by hand, buy pre-shredded items, OR do what I did just buy one for 30 bucks. That’s like one less Starbucks for a week. They really make life easier!