Shirataki Noodles with Creamy Broccoli Sauce
This delicious dish features shirataki noodles paired with fresh broccoli florets and a creamy, flavorful sauce made from broccoli, onion, garlic, and feta cheese. The dish is light and healthy, making it a perfect choice for those looking to reduce their carbohydrate intake or simply enjoy a nutritious meal. Inspired by Sugarpea's Bowtie Pasta with Broccoli and Broccoli Sauce, this recipe has been modified to reduce fat content while still providing a rich and satisfying flavor. Enjoy this low-carb alternative to traditional pasta, ready in just minutes and packed full of nutrition.
4
Servings
80
Calories
8
Ingredients
Ingredients
broccoli
1 lb (cut into small florets and 1/2" pieces)
water
1 cup (lightly salted)
nonfat chicken broth
1 cup (unprepared)
shirataki noodles
8 ounces (rinsed and cut into bite-sized pieces)
onion
1/2 cup (thickly diced)
garlic cloves
3 (or to taste)
reduced-fat feta cheese
1/2 cup (or fat free)
salt and pepper
to taste (for seasoning)
Instructions
1
Begin by trimming the broccoli: cut the buds into small florets and slice the remaining stems into 1/2" pieces. Keep the florets separate.
2
In a medium pot, combine the broccoli stem pieces, diced onion, and garlic cloves with 1 cup of lightly salted water. Steam or simmer for 10 minutes until very soft.
3
While the broccoli mixture cooks, rinse the shirataki noodles thoroughly in a colander under running water. Drain well, then use kitchen scissors to cut them into bite-sized pieces if desired.
4
In a separate pot, combine the chicken broth, reserved broccoli florets, and shirataki noodles. Boil or steam for 4 to 5 minutes, ensuring the florets remain bright green and slightly crunchy. Drain the cooking liquid and set aside.
5
Transfer the cooked broccoli stem mixture, onion, and garlic to a food processor. Blend until a very smooth puree forms, adding reserved cooking liquid as needed to achieve the desired sauce consistency.
6
Add feta cheese to the processor and pulse until the cheese is melted and evenly incorporated. Season the sauce with salt and pepper to taste.
7
In a serving dish, combine the warm broccoli sauce with the shirataki noodles and broccoli florets. Stir gently to coat the noodles and florets with the sauce.
8
Plate the dish and garnish with additional feta cheese, if desired, before serving.
Nutrition Information
2g
Fat
9g
Carbs
6.5g
Protein
3g
Fiber
265mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is the recipe for Shirataki Noodles with Creamy Broccoli Sauce?
It is a low-carb alternative to traditional pasta featuring shirataki noodles, fresh broccoli florets, and a creamy sauce made from pureed broccoli stems, onion, garlic, and feta cheese.
How many calories are in one serving?
Each serving contains approximately 80 calories.
Is this recipe suitable for a low-carb diet?
Yes, with only 9g of carbohydrates per serving, it is an excellent choice for those looking to reduce carb intake.
How many servings does this recipe yield?
This recipe makes 4 servings.
What are the main ingredients?
The main ingredients are broccoli, shirataki noodles, nonfat chicken broth, onion, garlic cloves, and reduced-fat feta cheese.
How do I prepare the broccoli for the sauce?
Cut the broccoli buds into small florets and slice the stems into 1/2 inch pieces. The stems are used for the sauce base while the florets are kept for texture.
How should I prep the shirataki noodles?
Rinse the noodles thoroughly in a colander under running water, drain well, and use kitchen scissors to cut them into bite-sized pieces.
How long do I cook the broccoli stems and onion?
Simmer or steam the broccoli stem pieces, diced onion, and garlic for 10 minutes until they are very soft.
What is the fat content per serving?
There are 2 grams of fat per serving.
What provides the creaminess in the sauce?
The creaminess comes from pureeing the cooked broccoli stems, onion, and garlic, and then incorporating feta cheese.
How much protein is in this dish?
This dish provides 6.5 grams of protein per serving.
How much fiber is included?
There are 3 grams of fiber per serving.
What is the sodium content?
The dish contains 265mg of sodium per serving.
Do I use chicken broth to cook the noodles?
Yes, the noodles and broccoli florets are boiled or steamed together in 1 cup of nonfat chicken broth.
What type of cheese is used?
The recipe calls for 1/2 cup of reduced-fat or fat-free feta cheese.
How long should I cook the florets and noodles?
They should be cooked for 4 to 5 minutes until the florets are bright green and slightly crunchy.
What should I do if the sauce is too thick?
You can add the reserved cooking liquid to the food processor while blending to achieve your desired sauce consistency.
Can I garnish this dish?
Yes, you can garnish the plated dish with additional feta cheese if desired.
What was the inspiration for this recipe?
This recipe was inspired by Sugarpea's Bowtie Pasta with Broccoli and Broccoli Sauce, modified to be lower in fat and carbs.
How much onion is needed?
The recipe requires 1/2 cup of thickly diced onion.
How many garlic cloves are used?
The recipe suggests 3 garlic cloves, or more to taste.
Do I need to salt the water?
Yes, the broccoli stems should be simmered in 1 cup of lightly salted water.
Should the broccoli stems be peeled?
The recipe suggests slicing them into 1/2 inch pieces for steaming; peeling is optional depending on the toughness of the stems.
Is this recipe quick to make?
Yes, it is designed to be ready in just minutes once the components are prepped.
How do I combine the sauce and noodles?
In a serving dish, combine the warm broccoli sauce with the cooked shirataki noodles and florets, then stir gently to coat.
What kitchen tools are required?
You will need a medium pot, a colander, kitchen scissors, and a food processor.
Does the recipe use oil?
No, this recipe avoids oil by steaming vegetables and using nonfat broth to keep the fat content low.
What is the texture of the sauce?
The sauce should be a very smooth puree once blended in the food processor.
Are the noodles boiled alone?
No, they are boiled or steamed in chicken broth along with the broccoli florets.
Can I adjust the seasoning?
Yes, once the sauce is blended with feta, you should season with salt and pepper to taste.