Recipe: Soba noodles with peanut sauce

A quick carb- and protein-packed meal to fuel up a few hours before you lace up.



The chef: Patricia Wells has been a runner for four and a half decades, and prizes the boost in productivity she gets from lacing up six days a week. Which may explain how she’s managed to author over a dozen cookbooks (patriciawells.com).

Active ingredientsx: A huge 59g of carbs, combined with fuelling amino acids, protein and a dose of healthy fats from the peanuts delivers slowly releasing energy – though you’ll want to leave several hours between scoffing this and heading out to allow your body time to digest it. Spring onions bring a hit of bone-boosting vitamin K, while sesame seeds are rich in magnesium, which benefits your respiratory system.

PER SERVING: 577kcal, 59g carbs, 3g fibre, 4g protein, 19g fat

Ingredients (Serves 4):

  •  6 tbsp reduced-sodium tamari or soy sauce
  • 2 tbsp sesame oil 
  • 1 tbsp unsweetened peanut butter
  • 4 tbsp rice vinegar
  • 1 tbsp fresh ginger, grated
  • 2 garlic cloves, crushed
  • 285g soba noodles 
  • 500g chopped cooked chicken, warmed or room temperature
  • 5 spring onions, thinly sliced
  • 30g toasted sesame seeds
  • 30g chopped unsalted peanuts
  • Handful of fresh coriander leaves

Make it:

  • In a large bowl, whisk the tamari (or soy) sauce, sesame oil, peanut butter, vinegar, two tablespoons of water, ginger and garlic.
  • Throw the noodles into a large pot of boiling water, stir and cook until tender (about five minutes).
  • Drain the noodles in a colander; run hot water over the noodles until the water runs clear. Drain thoroughly again. Add the noodles to the sauce and toss. Add the chicken and spring onions; toss again. Garnish with sesame seeds, peanuts and coriander.

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