Shirataki Recipes
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What if we told you that you could have a pasta alternative with nearly zero calories and carbs? Now you can enjoy your favorite comfort foods without the guilt! Too good to be true? Nope, this “miracle” noodle actually exists!
Shirataki noodles have become the next health food trend in 2019. They’re a gluten-free, keto-friendly, carb-free and vegan alternative to pasta and rice!
What are Shirataki Noodles?
Shirataki is a type of noodle from Japan. They are made with Glucomannan, a water-soluble dietary fiber derived from Konjac root or Elephant Yam.
Glucomannan is currently widely used in fiber and weight loss supplements because of its ability to absorb 200 times its weight in water.
Glucomannan is mixed with water and formed into thin, glass-like noodles resembling the look of cellophane noodles. What’s amazing about them is that they contain very little carbohydrates and calories. They have a gelatinous texture and have no real flavor -- they’re essentially a blank canvas for you to introduce different flavors to.
Shirataki Carbonara
Calories: 263 calories, serves 2
Here’s a decadent carbonara alternative from Youtubers TabiEats that’s low in carbs but high in flavor!
First, we need to prepare the noodles. Shirataki noodles have a distinct smell. You can eliminate this by boiling the noodles in a little bit of water. Place 300g or a pack of Shirataki noodles in a saucepan with enough water to completely cover the noodles. Once the noodles come to a boil, turn off the heat and drain.
In a separate saucepan, add 1 cube of bouillon to ¼ cup of water and bring to a boil. Dump the drained Shirataki noodles in. This step adds a little bit of flavor to the noodles since Shirataki noodles are fairly bland-tasting. Set aside the noodles so they can absorb the flavor of the stock.
Whisk 2 eggs in a bowl, add freshly ground black pepper to your liking and grate 1 tablespoon or more (depending on how cheesy you want it) of Pecorino Romano or Parmigiano-Reggiano and mix.
Cut bacon or guanciale into small pieces, sauté in 1 teaspoon of olive oil and cook until crispy. Drain the Shirataki noodles, add to the bacon and cook for 2 to 3 minutes. Turn off the heat and add the egg and cheese mixture to the Shirataki and bacon. Mix well in the residual heat until the noodles are coated well. Serve with a sprinkling of more cheese.
Shirataki Noodles with Almond Butter Sauce
Calories: 190 calories, serves 1
This delicious noodle dish is vegan, paleo, keto and gluten-free!
Saute 3 spring onions (diced) and 2 cloves of garlic (diced) in oil until softened. The original recipe from Wallflower Kitchen calls for olive oil but we prefer to use a neutral oil like vegetable oil or avocado oil for this recipe. Add in 1 small carrot (cut into small batons), 100g long-stemmed broccoli, and 1/4 cabbage (shredded) and continue sautéing.
Rinse 1 pack of Shirataki noodles well in warm water and add to the vegetables. Once all the veggies and Shirataki noodles are cooked, add 1 tablespoon of almond butter, 2 tablespoons of soy sauce or tamari sauce and 1 or more teaspoons of sriracha sauce depending on how spicy you prefer your noodles. Mix and serve!
Spanish-Style Miracle Rice
Calories: 86 calories, serves 6
This Spanish-style Shirataki rice recipe from F-Factor is vegan, vegetarian and carb-free! Compared to the traditional Spanish rice recipe with 310 calories, this Shirataki version has just 86 calories!
For this recipe, you can use Shirataki rice or cut Shirataki noodles to the size of long-grain rice. Steep a few saffron threads in a few tablespoons of warm water and set aside. Wash Shirataki noodles with warm water and strain. Set the noodles aside. Preheat your oven to 375 °F.
Saute 1/2 cup diced onions in 2 tablespoons extra virgin olive oil in an oven-proof pan for 2 minutes. Lower the heat to medium and add the strained Shirataki rice and stir. Add water, 1 teaspoon minced garlic, 1/2 cup red bell pepper (seeded and diced), 1/4 jalapeno pepper (seeded and minced), 1/2 teaspoon of coriander, 1 teaspoon salt, 1/4 teaspoon ground pepper and the steeped saffron and water. Stir to combine. Cover and place in the oven for 30 minutes. Remove from the oven and keep covered for 5 minutes. Fluff the rice and garnish with 2 tablespoons chopped cilantro.
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Reference
"Shirataki Noodles with Almond Butter Sauce" - Wallflower Kitchen, July 21, 2016
"Shirataki Carbonara" - TabiEats, September 5, 2017
"Spanish-Style Miracle Rice" - F-Factor