Drunken Noodles

Tonight I tried to make a BFC version of one of my favorite Thai dishes.  It turned out really delicious!  If you do not have soba noodles, the chicken would be great over brown rice also.

One serving of the dish below has an S/C Value of  2/1, with 20 grams of carbs and 2 grams of fiber.

I served it with a simple spinach salad for some added fiber.

Drunken Noodles

Serves 4

4 ounces of soba noodles (I used organic Hakubaku brand from World Market.  It has 0 grams of sugar) 
1 lb chicken breasts, cut into small pieces 
2 serrano chilies, seeded and chopped 
tsp soy sauce 
2 cups fresh basil, ripped into large pieces 
1 tbsp fish sauce (found in the Asian food section 
2 tsp chopped garlic (I used jarred garlic) 
1 Tbsp canola oil 
1/2 tbsp red-chili paste (found in the Asian food section)
1 tsp Sugar in the Raw (1 packet)

1/2 tsp black pepper


Finely chop the garlic and chilies.  Combine and chop together until they make a paste.
Add oil to a skillet heated over medium-high heat.  Add the garlic-chili mixture and cook for about a minute.  . Add the chicken and cook until lightly browned (about 3-4 mins).

Add the soy sauce, fish sauce, red-chili paste, and sugar, and continue to cook until the chicken is done all the way through (about 5 mins).
Add the pepper and basil, and cook until the basil is wilted. Serve immediately and enjoy!

Pasta with Butternut Squash, Spinach, and Pancetta

I made this pasta recipe for dinner last night.

The S/C Value per serving is 4/2.  The dish has 32 grams of carbs per serving and 5 grams of fiber!


Pasta with Butternut Squash, Spinach, and Pancetta
Serves 4

4 Tbsp. UNSALTED butter (salted will make the dish too salty)
4 ounces of pancetta, sliced very thin
3 cups butternut squash, peeled, seeded, and cut into 1/2 inch pieces
2 Tbsp. fresh thyme, stems removed
1/2 cup of dry white wine
1 cup chicken broth
2 cups of hot cooked whole wheat pasta (reserve 1/2 cup of pasta water when draining the pasta)
salt and pepper, to taste
4 cups of spinach

Melt 1 Tbsp of butter in a skillet over medium heat.  Cook pancetta until crisp.  Drain on a plate lined with paper towels.

In the same skillet, add squash and remaining butter.  Cook until lightly brown (about 4 minutes).  Add thyme and cook for about 30 seconds.  Stir in wine and cook for about 3 minutes or until reduced by half.  Add broth and cook until slightly thickened, about 4 minutes.

Once thickened, add squash mixture to the warm pasta.  Stir in spinach until the leaves are wilted, adding the reserved pasta water as necessary.  Add pancetta and season with salt and pepper.  Serve immediately.

Spicy Lemon Chicken Pasta

 I modified this recipe from a Martha Stewart recipe, and it turned out fantastic.  I can tell that this will be one of my new favorite meals.  I used a rotisserie chicken to make it even easier.

The S/C Value for 1/4 the recipe below is 3/2, and each serving has 6 grams of fiber.

Spicy Lemon Chicken Pasta

6 ounces of healthy pasta (I used Dreamfield Healthy Carb Spaghetti)

3 tablespoons olive oil

zest and juice of 2 lemons

3 garlic cloves, minced

2 jalapeno peppers, seeded and thinly sliced (You may also use 1/2 tsp. red pepper flakes if you do not have fresh peppers)

1 cup frozen peas, thawed

1 teaspoon kosher salt

1/8 teaspoon freshly ground pepper

1/3 cup freshly grated Parmesan

Cook pasta according to the package directions. Drain and set aside.

Heat 2 tablespoons of the oil in a large sauté pan over medium-low heat. Add the lemon zest, garlic, and jalapeños and cook until lightly browned, 4 to 5 minutes. Add the pasta, lemon juice, peas, salt, pepper, and remaining oil and cook until heated through, 3 to 4 minutes, adding the chicken at the end.  Add the Parmesan and toss well.  Serve.