Mediterranean Diet Chicken & Veggie Glass Noodles with Seared Maitake Mushrooms Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
The Mediterranean diet isn't just about specific dishes; it's a flexible eating pattern celebrating fresh, wholesome ingredients. This stir-fry recipe proves just that, fusing classic Mediterranean elements like olive oil, lean protein, and fiber-rich veggies with the earthy depth of Maitake mushrooms.
Why You Should Try This Mediterranean Diet Chicken & Veggie Glass Noodles with Seared Maitake Mushrooms Recipe?
Lean Protein: Thinly sliced chicken breast provides a high-quality complete protein, keeping you energized and feeling full.
Fiber-Rich: A rainbow of veggies like bell peppers, onion, and eggplant provide plenty of fiber, promoting gut health and digestion.
Effortless: This recipe comes together in under 30 minutes, making it an ideal weeknight meal that's both delicious and nutritious.
Ingredients For Two Serving:
16 oz Chicken breast, thinly sliced
1 Red bell pepper, thinly sliced
1/2 Yellow onion, thinly sliced
1 Eggplant, bite-sized pieces
1 Bunch glass noodles (cooked)
1 Pack Maitake mushrooms, sliced
Green onions for garnish
1 Tbsp olive oil Sauce:
2 Tbsp Low-sodium soy sauce
1 Tbsp Rice vinegar
1 tsp Dried chili flakes
Total Nutrition:
Calories: 600 kcal per serving
Protein: 60 g
Fat: 10 g
Carbohydrates: 76 g
Fiber: 14 g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
In a bowl, whisk together soy sauce, rice vinegar, and chili flakes. Set aside.
Heat half the olive oil in a large skillet over medium-high heat. Add chicken cook until golden brown and cooked through, about 5 minutes per side. Remove and set aside.
Add the remaining olive oil to the skillet. Add bell pepper, onion, and eggplant, and cook for 5-7 minutes, stirring occasionally, until slightly softened and crisp-tender. I prefer using high heat for a short time to keep the integrity and bite of the veggie's texture. Set aside once done.
Using the same heated pan, sear Maitake mushrooms on both sides until golden and slightly crispy.
Cook noodles according to package instructions.
Now that everything is cooked and ready, assemble your final platter and drizzle your sauce.
Serve and enjoy
Some Nutrition Benefits of Maitake Mushrooms:
Immune Boost: Rich in beta-glucans, a type of fiber with immune-modulating properties, Maitake mushrooms may help support your body's natural defenses.
Antioxidant: These mushrooms contain antioxidants that protect cells from damage and may contribute to overall health.
Gut Health: Preliminary research suggests Maitake mushrooms may promote healthy gut bacteria, potentially improving digestion and overall well-being.
Other Mediterranean Diet Mushrooms Recipe:
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