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Healthy Recipe: One-Pan Chicken & Swoodles
BY FITBIT STAFF
One-Skillet Sweet Potato Noodles with Chicken & Basil
RECIPE BY CHARITY FERREIRA | PHOTO BY ERIN KUNKEL
“Swoodles”—also known as sweet potato noodles—are one of the more delicious twists on the veggie noodle trend. Throw them into this colorful, Thai-inspired stir-fry, which cooks chicken and veggies in a single pan, and finish the dish with a simple sauce and handfuls of nuts and herbs. Sweet potatoes are exceptionally high in antioxidants, and a nutritious alternative to rice noodles, but boodles (butternut squash noodles!) or zoodles (zucchini noodles!) would work just as well.
INGREDIENTS
¼ cup (2 fl oz/60 ml) reduced-sodium chicken stock
3 tablespoons reduced-sodium soy sauce
3 tablespoons fresh lime juice
2 tablespoons honey
2 sweet potatoes (about 1 lb/500 g total)
2½ tablespoons light sesame oil or extra-virgin olive oil
½ cup (2 oz/60 g) thinly sliced shallots
½ lb (250 g) boneless, skinless chicken breasts, thinly sliced across the grain
1 red bell pepper, seeded and thinly sliced
½ cup (½ oz/15 g) packed torn basil leaves
½ cup (2 oz/60 g) walnuts, cashews, or peanuts, toasted
INSTRUCTIONS
In a small bowl, stir together the stock, soy sauce, lime juice, and honey. Set aside. Peel and spiralize the sweet potatoes into noodles using a spiralizer cutting tool.
In a large frying pan over medium heat, warm 1½ tablespoons of the oil. Add the sweet potato noodles and cook, stirring gently and reducing heat as necessary to prevent scorching, until the noodles become tender, 5 to 8 minutes. Gently transfer to a plate.
Heat the remaining 1 tablespoon oil in the pan. Add the shallots and stir until fragrant, 1 minute. Add the chicken and bell pepper and cook, stirring frequently, until the chicken is no longer pink, 3 to 4 minutes. Return the sweet potato noodles to the pan and add the soy sauce mixture, basil, and walnuts. Bring to a simmer and cook just until the noodles are warm and the basil is wilted, about 1 minute. Serve warm.
MAKES 4 SERVINGS
Nutrition Facts (per serving)
Calories 378
Protein 19 g
Total fat 18 g
Saturated fat 2 g
Carbs 37 g
Fiber 6 g
Total sugar 18 g
Sodium 512 mg
BY FITBIT STAFF
One-Skillet Sweet Potato Noodles with Chicken & Basil
RECIPE BY CHARITY FERREIRA | PHOTO BY ERIN KUNKEL
“Swoodles”—also known as sweet potato noodles—are one of the more delicious twists on the veggie noodle trend. Throw them into this colorful, Thai-inspired stir-fry, which cooks chicken and veggies in a single pan, and finish the dish with a simple sauce and handfuls of nuts and herbs. Sweet potatoes are exceptionally high in antioxidants, and a nutritious alternative to rice noodles, but boodles (butternut squash noodles!) or zoodles (zucchini noodles!) would work just as well.
INGREDIENTS
¼ cup (2 fl oz/60 ml) reduced-sodium chicken stock
3 tablespoons reduced-sodium soy sauce
3 tablespoons fresh lime juice
2 tablespoons honey
2 sweet potatoes (about 1 lb/500 g total)
2½ tablespoons light sesame oil or extra-virgin olive oil
½ cup (2 oz/60 g) thinly sliced shallots
½ lb (250 g) boneless, skinless chicken breasts, thinly sliced across the grain
1 red bell pepper, seeded and thinly sliced
½ cup (½ oz/15 g) packed torn basil leaves
½ cup (2 oz/60 g) walnuts, cashews, or peanuts, toasted
INSTRUCTIONS
In a small bowl, stir together the stock, soy sauce, lime juice, and honey. Set aside. Peel and spiralize the sweet potatoes into noodles using a spiralizer cutting tool.
In a large frying pan over medium heat, warm 1½ tablespoons of the oil. Add the sweet potato noodles and cook, stirring gently and reducing heat as necessary to prevent scorching, until the noodles become tender, 5 to 8 minutes. Gently transfer to a plate.
Heat the remaining 1 tablespoon oil in the pan. Add the shallots and stir until fragrant, 1 minute. Add the chicken and bell pepper and cook, stirring frequently, until the chicken is no longer pink, 3 to 4 minutes. Return the sweet potato noodles to the pan and add the soy sauce mixture, basil, and walnuts. Bring to a simmer and cook just until the noodles are warm and the basil is wilted, about 1 minute. Serve warm.
MAKES 4 SERVINGS
Nutrition Facts (per serving)
Calories 378
Protein 19 g
Total fat 18 g
Saturated fat 2 g
Carbs 37 g
Fiber 6 g
Total sugar 18 g
Sodium 512 mg