Delicious and Healthy: Keto Recipes with Miracle Noodles

Miracle noodles, also known as Shirataki or Konjac noodles, are a fantastic addition to a ketogenic diet due to their low carb and calorie content. These noodles, made primarily from water and the konjac yam, are versatile and can be incorporated into various dishes. This article explores several delicious and easy-to-make keto recipes featuring miracle noodles, along with information about their health benefits and preparation tips.

What are Miracle Noodles?

Miracle noodles have different names, such as Shirataki and Konjac. Shirataki refers to their appearance, Konjac to what they're made of, and Miracle to their health benefits. These long, white, translucent noodles originated in Japan over 1000 years ago and have become increasingly popular worldwide. They are made from the root of the Konjac plant, also known as Konnyaku. The noodles consist of over 90% water and Glucomannan powder, a fiber from the Konjac root. Some varieties may also contain added tofu.

Health Benefits of Shirataki Noodles

Miracle noodles are celebrated for their health benefits, making them a popular choice for various diets:

1. Type 2 Diabetes Prevention: Incorporating shirataki noodles into your diet may help prevent type 2 diabetes due to their low carbohydrate content.
2. Reduce LDL Cholesterol and Triglycerides: The fiber in konjac noodles can contribute to lowering LDL cholesterol and triglyceride levels, promoting heart health.
3. Possible Weight Loss Booster: Being low in calories and carbohydrates, these noodles can aid in weight loss efforts when combined with a balanced diet and exercise.
4. Decrease Constipation: The high fiber content of shirataki noodles can help improve digestive health and alleviate constipation.

Where to Buy Shirataki Noodles

Shirataki noodles can be found in several locations:

• Asian Grocery Stores: These stores almost always carry shirataki noodles.
• Health Food Stores: Often available in the refrigerated section.
• Supermarkets: Many larger supermarkets are starting to stock them in the health food or international sections.
• Online Retailers: Readily available for purchase online.

Japanese markets typically offer the best prices for konjac noodles.

Read also: The Truth About Miracle Jelly and its Weight Loss Promises

Preparing Shirataki Noodles

Most brands of shirataki noodles do not need to be refrigerated, but they keep better if refrigerated. Here’s how to prepare them:

1. Rinsing: Open the bag and don't be alarmed by the fishy odor, which is normal. Pour the noodles into a colander and rinse them thoroughly with cold water.
2. Boiling: Add the rinsed noodles to a saucepan and cover them with fresh water. Bring the water to a boil, then reduce the heat and simmer for 15 minutes.
3. Draining and Rinsing Again: Drain the noodles, rinse them again, and return them to the saucepan.
4. Drying: To improve the texture, dry the noodles in a non-oiled pan over medium heat until most of the moisture has evaporated.

Keto Recipes with Miracle Noodles

1. Hearty Shirataki Noodle Stir-Fry with Chicken and Vegetables

This recipe is packed with fresh Asian flavors that infuse the noodles.

Ingredients:

• Shirataki Noodles
• Cooked Chicken (Rotisserie chicken works well)
• Carrots (firm and plump)
• Pea Sprouts (or micro greens, bean sprouts, or radish sprouts)
• Fresh Garlic (firm heads without soft spots)
• Scallions (bright green tops and slightly white bulbs)
• Low-Sodium Tamari (gluten-free)
• Chili Paste (such as Sambal Oelek)
• Black Sesame Seeds (or white sesame seeds)
• Cilantro (or basil, flat-leaf parsley, or arugula)

Instructions:

1. Prepare the Shirataki noodles as described above.
2. In a small bowl, mix Tamari with sesame oil, chili paste, and a touch of sweetener if desired. Pour over the noodles, toss gently, cover, and set aside.
3. Lightly coat a sauté pan with oil and place over medium heat. Add carrots, pea sprouts, garlic, and ginger (grated with a microplane zester if possible). Stir to combine and sauté until carrots are tender.
4. Add cilantro, cooked chicken, scallions, and sesame seeds to the pan. Stir and cook for about 30 seconds.
5. Add the noodles to the sauté pan and turn the heat to low. Gently toss all ingredients together until well combined.

Serve this dish cold, warm, or hot. It can be made up to three days ahead of time and stored in an airtight container in the refrigerator.

2. Paleo & Keto Pad Thai with Shirataki Noodles

This recipe offers traditional Pad Thai flavors with only 2g net carbs per bowl.

Ingredients:

• Shirataki Noodles
• Fish Sauce
• Coconut Aminos
• Sweetener (with a touch of molasses for traditional flavor)
• Red Pepper Flakes or Cayenne
• Lime Juice
• Oil
• Garlic
• Shrimp
• Eggs
• Soy Sprouts
• Green Onions
• Cilantro
• Peanuts

Instructions:

1. Prepare the Shirataki noodles by draining, rinsing well in cold water, placing in boiling water for two minutes, and drying in a non-oiled pan over medium heat. Set aside.
2. Whisk together fish sauce, coconut aminos, sweetener, and red pepper flakes in a small bowl. Add lime juice to taste.
3. Heat oil in a skillet or pan over medium heat. Add garlic and sauté briefly until it starts to brown. Add shrimp and cook for 2-5 minutes on each side until cooked through. Pile the shrimp on the edge of the pan.
4. Pour in lightly beaten eggs and cook, stirring to scramble, until solid but still moist and tender.
5. Pour in the prepared sauce and mix briefly until the shrimp and scrambled eggs are evenly coated. Add prepared noodles, tossing to coat in the sauce.
6. Add soy sprouts and continue to cook for 2-3 minutes.
7. Garnish with green onions, cilantro, and peanuts.

3. Low Calorie Shirataki Noodles with Baby Bok Choy

A simple and satisfying dish with only 110 calories per batch.

Read also: Miracle Mink Weight Loss: Separating Fact from Fiction

Ingredients:

• Shirataki Noodles
• Baby Bok Choy
• Green Onion
• Sesame Oil
• Garlic
• Soy Sauce (gluten-free, such as Tamari)
• Brown Sugar (can be omitted for a stricter keto diet)
• Rice Vinegar
• MSG (optional)

Instructions:

1. Separate the leaves of the baby bok choy and clean thoroughly. Chop into bite-sized pieces, separating the white and green portions. Thinly slice the green onion, separating the whites and greens again.
2. Drain the shirataki noodles into a mesh strainer or colander and thoroughly rinse under cool water.
3. Add the noodles directly to an empty pan and cook, tossing occasionally, until all the water has evaporated, about 5 minutes.
4. Push the noodles to one side of the pan, and in the other side add the sesame oil, garlic, and the whites of the green onions. Cook, stirring frequently, until fragrant, about 1-2 minutes.
5. To the pan add the whites of the baby bok choy, soy sauce, brown sugar, and rice vinegar. Mix everything together and cook, stirring frequently, until most of the liquid has evaporated, about 3 minutes. Season with MSG if desired.
6. Add the greens of the baby bok choy to the pan and cook for one more minute until they are just starting to wilt.
7. Remove from heat and transfer to a plate or bowl.

Additional Tips and Considerations

• Substitutions: Feel free to substitute vegetables based on your preference and what you have on hand. Broccoli, shredded cabbage, and snow peas are excellent alternatives.
• Spice: Add red pepper flakes or chili paste for a spicy kick.
• Storage: Store leftovers in an airtight container in the refrigerator for up to three days.
• Serving Size: Adjust serving sizes according to your caloric needs and dietary goals.
• Nutritional Value: Be mindful that shirataki noodles have minimal nutritional value, so ensure you consume a balanced diet with other nutrient-rich foods.
• Stomach Issues: Some individuals may experience stomach discomfort when consuming large quantities of shirataki noodles. Moderate your intake accordingly.

Read also: Miracle Noodles: Nutrition and Weight Loss

tags: #miracle #noodle #keto #recipe