The Wheat Belly Cookbook introduced several recipes that used non-grain shirataki noodles. While shirataki noodles are best suited to be used in Asian dishes, you can also use them in Italian or other dishes. Here, I stick with an Asian style.
Interestingly, shirataki noodles are rich in the fiber, glucomannan (a polymer of glucose and mannose), sourced from the root of the konjac plant. Several studies have demonstrated that glucomannan exerts prebiotic fiber effects, such as reduction in blood sugar, apoprotein B (a superior test compared to LDL cholesterol, but tracking roughly the same thing), and improved bowel health. This simple recipe for Ginger Chicken Stir Fry Over Shirataki Noodles illustrates another way to add a few more grams of prebiotic fibers to your daily intake. The servings in this recipe are sizable but yield 2-3 grams of glucomannan prebiotic fibers per serving.
Recall that we aim to achieve microbial species diversity as part of our bowel flora cultivation efforts, something encouraged by employing variety in your choice of prebiotic fibers: glucomannan, galacto-oligosaccharides from lentils and hummus, FOS, inulin powder, raw potato starch, green unripe bananas, etc.
Makes 2 servings
1/4 cup extra-virgin olive or coconut oil
3-4 cloves garlic, minced
1 to 1 1/2 pounds chicken, skinned, boned, and cut into 1-inch cubes or bite-sized pieces
1 head broccoli, broken into florets
1 red bell pepper, thinly sliced
2 heads baby bok choy, sliced into 1/2-inch pieces
4-5 green onions, sliced
4 ounces shiitake mushrooms, sliced
1/4 cup tamari, gluten-free soy sauce, or coconut aminos
1 tablespoon sesame oil
1 tablespoon freshly-grated ginger
2 8-ounce packages shirataki noodles, drained and rinsed
4 cups water
Heat oil over medium-high heat in wok or large skillet. Add garlic and chicken and cook until chicken lightly browned, about 4-5 minutes.
Add broccoli, bell pepper, bok choy, green onions, mushrooms and tamari or other sauce and cook, stirring frequently, for about 5 minutes.
Stir in sesame oil, ginger, and continue cooking, stirring frequently, an additional 3-5 minutes or until broccoli tender.
Meanwhile, drain shirataki noodles in collander, then rinse with cold water for approximately one minute. Bring 4 cups of water to boil in medium saucepan. Add shirataki noodles to boiling water and allow to boil for approximately 1-2 minutes. Remove and drain in collander.
Serve noodles topped with stir fry.