Teriyaki chicken and soba salad
Enjoy a flavorful and healthy Teriyaki Chicken and Soba Salad featuring tender chicken breasts marinated in a rich teriyaki sauce, served with a vibrant mix of crunchy vegetables and soba noodles. Perfect for a quick dinner or a refreshing lunch, this recipe combines delicious savory-sweet notes with fresh textures for a satisfying meal.
- 12 Feb 2025
- Cook time 15 min
- Prep time 30 min
- 4 Servings
- 10 Ingredients
Teriyaki Chicken and Soba Salad is a delightful fusion dish that brings together the savory flavors of teriyaki chicken with the freshness of a soba noodle salad. This recipe is perfect for a quick, healthy meal that is full of vibrant colors and textures. Not only does it taste delicious, but it also offers a balanced combination of protein, vegetables, and flavorful dressing. Whether you're preparing lunch or dinner, this dish is sure to become a favorite.
Ingredients:
Instructions:
- Place the chicken breasts in a sealable bag or container.
- Pour the teriyaki sauce over the chicken, making sure all pieces are well-coated.
- Seal the bag or container and marinate in the fridge for at least 30 minutes, or up to overnight for best results.
- Preheat your grill, skillet, or oven to medium-high heat.
- Remove the chicken from the marinade and cook until fully cooked through and slightly caramelized on the outside, about 6-7 minutes per side. The internal temperature should reach 165°F (75°C).
- Let the chicken rest for a few minutes, then slice into thin strips.
- Cook the rice noodles according to the package instructions.
- Rinse under cold water after cooking to stop the cooking process and set aside.
- While the chicken is cooking, julienne the cucumber, carrot, and red pepper.
- Thinly slice the scallions.
- Rinse the mung beans thoroughly.
- In a large mixing bowl, combine the cooked rice noodles, cucumber, carrot, red pepper, mung beans, and scallions.
- Drizzle the sesame oil and lemon juice over the salad and toss to coat everything evenly.
- Arrange the noodle salad on a serving platter or individual plates.
- Top with the sliced teriyaki chicken.
- Serve immediately, garnished with additional scallions or sesame seeds if desired.
Tips:
- Marinate the chicken in the teriyaki sauce for at least 30 minutes to allow the flavors to penetrate the meat.
- Cook the rice noodles according to the package instructions, usually by boiling them for 4-5 minutes until tender, then rinsing under cold water to stop the cooking process.
- Thinly slice the cucumber, carrot, and red pepper for a uniform texture that blends well with the noodles.
- Sauté the chicken breasts in a bit of sesame oil over medium heat until fully cooked and slightly caramelized from the teriyaki sauce.
- Mix the lemon juice with the remaining sesame oil to create a light, tangy dressing for the salad.
- Toss the cooked rice noodles with the vegetables, mung beans, and scallions. Add the cooked chicken and drizzle with the sesame oil and lemon dressing.
- Garnish with sesame seeds or chopped nuts for added crunch and flavor.
Congratulations! You’ve just made a delicious Teriyaki Chicken and Soba Salad. This dish is not only flavorful but also packed with nutrients. The tender teriyaki chicken combined with the fresh vegetables and soba noodles makes for a satisfying and healthy meal. Enjoy this dish warm or cold and feel free to customize it with your favorite vegetables or protein. It's perfect for meal prep, so you can enjoy it throughout the week.
| Nutrition Facts | |
|---|---|
| Serving Size | 410 grams |
| Energy | |
| Calories 400kcal | 20% |
| Protein | |
| Protein 44g | 29% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 2.72g | 7% |
| Sugar 9g | 9% |
| Fat | |
| Fat 12g | 14% |
| Saturated 2.10g | 7% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 180ug | 19% |
| Choline 160mg | 29% |
| Vitamin B1 0.26mg | 21% |
| Vitamin B2 0.42mg | 33% |
| Vitamin B3 18mg | 109% |
| Vitamin B6 1.56mg | 92% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.36ug | 15% |
| Vitamin C 36mg | 39% |
| Vitamin E 1.55mg | 10% |
| Vitamin K 27ug | 23% |
| Minerals | |
| Calcium, Ca 40mg | 3% |
| Copper, Cu 0.22mg | 24% |
| Iron, Fe 1.90mg | 17% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 470mg | 38% |
| Potassium, K 900mg | 26% |
| Selenium, Se 44ug | 77% |
| Sodium, Na 1200mg | 80% |
| Zinc, Zn 1.73mg | 16% |
| Water | |
| Water 330g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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